This workout contains 8 exercises.
1 - Basic Squat
Feel the burn the next day! Squats are an essential part of every workout.
Exercise Steps
 | Stand with feet shoulder width apart. |
 | Using an olympic bar (goto the squat rack), bend at hips slowly to 90 degrees and go back up. (Ensure your chest is up and head is in a neutral position) |
2 - Lat Pull Down
Get a cobra back
Exercise Steps
 | Place your hands on bar slightly shoulder width apart. Lean back 20 degrees. |
 | Contract your lats while pulling elbows into sides. Slowly release arms to extend them short of locking them out. Repeat. |
3 - Push Up
An all time no machine classic!
Exercise Steps
 | Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder width apart, feet together and parallel to each other. |
 | Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor and inhale as you bend your arms. Keep your head up and looking forward ahead of you. |
4 - Reverse Crunches
Hit those lower abs!
Exercise Steps
 | Lay with legs straight up in air. |
 | Bring legs straight up in the air and upper torso towards ceiling. Lower and repeat. |
5 - Lunges
Exercise Steps
 | Stand with both feet together. |
 | Step forward with one foot to a 45 degree angle. Lower your body vertically until your front leg is at 90 degrees. Ensure your back foot's heel is off the ground. Push off your front foot and step back into standing position. Repeat with other leg.No |
6 - Standing Row
Target back and legs at the same time
Exercise Steps
 | Standing with feet shoulder width apart and arms extended in front of you. |
 | Pull arms in towards your belly button while keeping chest up. Extend arms and repeat. |
7 - Chest Flye
It is important to work the flye motion and not just a press to achieve optimum results!
Exercise Steps
 | Using the chest flye machine. Start in seated neutral position with chest up, shoulders dropped down, keeping head and neck in a neutral position. Start with hands together placed directly infront of you. |
 | Extend both arms until your hands become aligned with shoulders. Bring both arms back infront of you. Repeat. |
8 - Bicep Curls
'The beach is that way!'
Exercise Steps
 | Using Dumbbells, Barbells or Cable stand feet and knees together. |
 | Holding dumbbells at upper thigh level palms facing forward, bend elbows to bring dumbbells to shoulders then slowly extend short of locking. Repeat. |