Basic Strength Training

Goblet Squat works all the major muscle groups of the lower body. It helps strengthen the muscles, prevents injury, and aids fat loss from the lower body and belly. It engages and helps tone the powers of the core, back, forearms, and to an extent, the shoulders and upper back.

The leg press is a machine-based exercise that targets your quadriceps, glutes, and hamstrings. It’s beginner-friendly because the machine guides your movement, helping you build lower-body strength safely before progressing to free-weight squats.

Dumbbell Bench Press activates muscle groups throughout your upper body, including your triceps, pectoral muscles (especially the pectoralis major), and anterior deltoids.

Overhead Dumbbell Presswork the delts in your shoulders, increasing your shoulder mobility and size. Overhead Dumbbell press can improve your core strength and stability.

30-Degree Lat Pulldown primarily targets your lats and increases the strength in your upper and lower back. This is a great exercise to strengthen your biceps, shoulders, and forearms.

Seated Dumbbell Row tone and strengthen your upper body, which is essential for everyday movements, including pulling. Moreover, it also helps to improve your posture and help protect your shoulders.

General Plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back.

Dead Bug is a popular 'core' exercise used to target the trunk muscles (erector spinae, obliques, rectus abdominis, and transverse abdominis), which together provide a strong base for our moving limbs so we can maintain good form whilst running.