My Favourite Exercises by Bodypart!

I usually work out 5 or 6 times per week – this means I need to keep it interesting so that I don’t get bored of going! Not that I think I’d ever get bored of getting fitter and making progress, but you know what I mean. I want all of my sessions to be exciting. I’ve learned a lot of different exercises over the time I’ve been going to the gym, so I thought I’d share some of my favourites with you!

For Biceps

21s: This exercise is a really great exercise to take the biceps to failure. I usually use just a 10kg bar, 12.5kg at most! It hurts. You start holding the bar close to your thighs, then bring it just up so your forearms are parallel to the ground. 7 of those. Then 7 from parallel up to your chest. Then 7 the whole range of motion. No stopping.

Hammer curls: For this exercise I bring the dumbbells across my body and squeeze up to my chest on the opposite side.

Triceps

Rope pushdown: Attach a rope to the top of the cable tower and stand with your body directly under it. You can also stand so that the rope is at an angle. Keeping arms close to the body, and top of the arms still, extend your forearms so you feel it in your triceps.

Tricep dips: I like to use two benches for this exercise. One for me to rest my feet on, and another for my palms. It makes it much harder!

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Chest

Barbell/Dumbbell Chest Press: One of the best and most used chest exercises for a reason. You know what it is – just make sure you’re using proper form here and you feel the stretch where you’re supposed to.

Lying DB Flyes: Here your hold the dumbbells up and in between your face/chest, and then slowly lower arms out to the side until you feel a stretch. Always control this movement so you don’t hurt yourself.

Back

Bent over barbell row: with a slight bend in the knees and a neutral spine, bend over so you’re at an angle. You can hold the bar straight down in front with a wide or narrow grip depending on your goal. Bring the bar up, and hold for a second. Slowly lower and repeat.

Seated cable row: with a bench and a cable tower, perform a cable row. The most important thing you can do is make sure you get the squeeze and stretch in your back here. Do not jerk your spine!

Pull ups: pull ups are an amazing exercise for not only your back, but shoulders, chest, and arms too!

Glutes/Hamstrings

Glute bridges: I perform glute bridges with a bench and barbell, but you can do it with a smith machine if you like. There are also some machines dedicated to this exercise. Squeeze and push through the heels as much as you can with this one! Any good fitness blog will tell you this exercise is incredible for your glutes.

Stiff leg deadlifts: stiff leg deadlifts give my hamstrings a great workout. Just make sure your back is in a neutral position – bend it and you’ll seriously hurt yourself!

Cable kickbacks: another great move for isolating the glutes. It’ll make you sweat!

Walking lunges (long stride): long stride walking lunges target the glutes best. Use a barbell or DBs depending on what you prefer.

Quads

Squats: many people use squats for glutes, but I think they work better on quads for me. However, it depends on the stance you use! I will widen my stance if I want to target glutes.

Walking lunges (short stride): shorter strides with walking lunges help to target the quads. I did this a few days ago and my quads are still on fire.

Calves

Calf raises: There isn’t a lot you can do for your calves, so it’s just variations of calf raises. You can perform them on the leg press, smith machine, or calf raise machine. I like doing them on the smith most of the time, standing on plates for an extra stretch!

I hope you like these exercises as much as me! For the exercises that I haven’t gone into too much detail about, there are plenty of YouTube videos. Make sure you watch them if you’re unsure! 

How to Safely Do a Juice Detox

So many people have misconceptions about juice detoxing. Some say it’s unhealthy, others say that it’s a great way to detox the system and even lose weight. However, it must be done the right way to be effective at all. If you try to live off juice and juice alone, you could end up making yourself ill. If you eat healthily alongside your juice but fill it with too many sugary fruits, it might have no detoxing effect on your body at all! Here are my tips to safely doing a juice detox to clear your mind, detox your body, and maybe even drop a few pounds:

Listen to Your Body

You need to listen to your body when doing a juice detox. You should feel pretty good, clear-headed, and energised throughout. If you feel lethargic and depressed, or anything negative at all, you shouldn’t be putting yourself through it. You’ll likely finish the detox and binge or something that completely undoes all of your hard work. If you usually find yourself feeling low, this could be a sign that you need to make an appointment with somebody who can help. Even depression chat rooms can be helpful. 

Use Mainly Vegetables

Make sure your juices are vegetable based to get the most health benefits from them. Using fruit is fine, but you need to make sure you’re using it in moderation to ensure you’re not consuming too much sugar. Your juices should be mostly ‘green’ juices! Also remember that only the best juicers will get the most juice and goodness from the produce you’re using.

Be Sensible When it Comes to Exercise

Exercise is really good for us, but as you’ll have less energy on a juice detox, you should probably keep it to a minimum. Hard workouts could make you feel queasy and weak. You might even faint! You could still exercise, but you’ll need to be sensible and again, listen to your body. You don’t want to eat away at your muscle and make your body do the opposite of what you want it to do.

Don’t Do it for an Extended Period of Time

It’s recommended that you never juice detox for an extended period of time. Some say that a week is too much, and that 2-3 days is a good place to start. You might even find that 1 day of juicing helps to clear your head and make you feel better.

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Don’t Make Weight Loss Your Goal

If weight loss is your goal, you might end up disappointed. It’s best to use a juice detox for cleansing the body rather than weight loss. If you want to lose weight, exercise and eat right. That’s the only way!

Don’t Overwork Yourself

It’s better if you can do this detox at a time where you’re not required to work too hard or think too much either. You could end up exhausting yourself!

Drink Plenty of Water

Drink lots of water alongside your juice. Start each day with a tall glass of water and some lemon.

Slowly Reintroduce Foods

When you come off your juice detox, slowly reintroduce foods. Don’t go straight back to the way you usually eat. Slowly reintroduce foods and monitor how you feel.

Let me know what you think of these tips and if juicing has worked for you!