Now you have the confidence and understanding with how your body feels during exercise, how your breathing feels when your heart rate raises and nailing correct form you are more than ready to move onto the free weights.

Now you have the confidence and understanding with how your body feels during exercise, how your breathing feels when your heart rate raises and nailing correct form you are more than ready to move onto the free weights.

This is where the fun begins! You have so many pieces of equipment to play with and introduce into your workouts to help rocket your fitness journey.

There are dumbbells, kettlebells, medicine balls, barbells and plates to choose from to incorporate into your workout.

Whether you want to slow it down and work on strength aiming for more reps then sets or you are after a sweat out working more on speed , smashing your strength endurance with high intensity interval training (HIIT) workouts.

Here are my two go to upper body workouts that make me feel amazing and strong.

Strength/ hypertrophy.

I recommend using 3kg if you are introductory and 5kg if you are middle to advanced level.

Equipment:

  1. Bicep Curls x 12 x 4
  2. 30 to 60 seconds rest after each round
  3. Triceps extension x 12 x 4
  4. 30 to 60 seconds rest after each round

Strength/ Endurance

High intensity interval training (HIIT)
I recommend using 3 kg if you are introductory and 5kg if you are middle to advanced level.

As many rounds as possible (AMRAP)

AMRAP: Introductory level, 4 minutes. Middle to advanced level, 8 minutes.

  1. Equipment: 2 x Dumbbells, 1 medicine ball.
  2. Overhead press x 6
  3. Flys x 6
  4. Standing chest press x 6
  5. Rest when the time is up.

Working strength not only helps with toning and building muscle but is an amazing way to burn calories! Why not pop your Myzone belt, Fitbit or Apple watch on and check out your results at the end of your workout.