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Best Workouts For People In Their 30s

Fitness

Best Workouts For People In Their 30s

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1

 

Squat 

Stand with your feet shoulder-width apart and rest a barbell on your shoulders. Bend your hips and knees simultaneously to lower yourself towards the ground. Stop when your thighs are parallel to the floor.

Keep your back straight, your knees in line with your feet and look forwards. Rise to the start position along the same path, keeping your knees slightly bent at the top of the move. Do 4 sets of 8 reps.

 

2

Lat pull-down 

Sit at the pull-down machine with your knees under the pads. Reach up and grab the bar with an overhand grip, palms facing away from you. Lean back slightly and push out your chest.

Drawing your arms and shoulders down and back, pull the bar down smoothly until it touches the top of your chest. Hold for a moment then return slowly along the same path to the starting position. Do 4 sets of 8 reps.

 

3

 

Deadlift 

Stand over a barbell, feet flat on the floor and shoulder-width apart, with toes just under the bar. Squat down to grasp the bar with an overhand grip slightly wider than shoulder width. Keeping your arms extended, lift the bar by standing up, extending your hips and knees fully. Keep the bar as close to your body as possible and pull your shoulders back at the top of the movement. Do 4 sets of 8 reps.

4

 

Tricep dip

Step up to shoulder-height-adjusted parallel dip bars. Mount the bars with straight arms, locking out to remain stable. Ensure your shoulders are directly above your hands and keep your torso straight. Relax your arms to slowly lower yourself until you feel a stretch in your shoulders – normally just beyond a 90-degree bend at the elbow. Now push yourself smoothly back up to fully straighten your arms again.

5

 

Dumbbell bench press

Sit on a bench with a pair of dumb-bells resting on your thighs. Hoist the weights up to shoulder height and lie back. The weights should be either side of your chest with an arm bent under each dumbbell.

With your elbows kept to the sides, press the weights up smoothly and in control until your arms are fully extended. Lower again slowly to either side of your chest. You should feel tension across the chest and in your shoulders.

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