EXERCISE: Gym Workouts Sep.25, 2023 - Mixing things up

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EXERCISE: Gym Workouts Sep.25, 2023 - Mixing things up


Hi, my friends,

Hope you all are well. 

I'm happy to share with you something different today at Dax Fitness! 🏋️‍♂️💪 - a slide mix-ups of workouts. (and a little treasure hunt below for you wink!)


Here are the lineups of workout we did for 4 sets of 15reps (except 1):

  • Sumo Squat Hold with DB Front Raise 20lbs (20reps)
  • BB Upright Row 20kg
  • Seated DB Shoulder Press 40kg
  • Thrusters 20lbs
  • Lunges with DB Side Lateral Raise 20lbs
  • Cable Triceps Press Down 32kg

Then we took out the yoga mat, and complete the session with the following at 2sets of 30secs:
  • V Sit with Chest Press 5kg
  • Russian Twist with 5kg plate
  • Double Crunch with 5kg plate
  • Bicycle Crunch
  • Plank
(Treasure: The cool video I've promised are here and here.)

About the Sumo Squat Hold with DB Front Raise, here's what I've learnt - quite interesting:
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The Sumo Squat Hold with Dumbbell Front Raise is a compound exercise that combines elements of both lower body and upper body training. Here are some benefits of incorporating this exercise into your workout routine:

  • Leg and Glute Activation: The Sumo Squat Hold targets your lower body, particularly your quadriceps, hamstrings, and glutes. Holding the squat position engages these muscles and helps build strength and endurance in your legs and buttocks.
  • Core Engagement: To maintain proper form during the squat hold, your core muscles are activated to stabilize your spine and pelvis. This helps improve core strength and stability.
  • Shoulder and Arm Workout: The addition of the dumbbell front raise targets your shoulder muscles (deltoids) and the muscles in your upper arms (biceps). It helps to strengthen and tone these upper body muscles.
  • Functional Strength: This exercise mimics movements that you might perform in daily life, such as lifting objects from the ground while maintaining good posture. It can help improve your functional strength for everyday activities.
  • Calorie Burn: Since it involves multiple muscle groups, the Sumo Squat Hold with Dumbbell Front Raise can help increase your heart rate and calorie expenditure, making it an effective exercise for burning calories and improving overall fitness.
  • Improved Posture: Holding a dumbbell in front of you while squatting requires proper posture and alignment. This can help reinforce good posture habits, which are important for reducing the risk of injury and enhancing overall body mechanics.
  • Variety and Challenge: Adding variety to your workout routine can keep it interesting and prevent plateaus. The Sumo Squat Hold with Dumbbell Front Raise is a versatile exercise that you can incorporate to mix things up and challenge yourself.
  • Strengthens Grip: Holding the dumbbell while performing the front raise also engages your forearm muscles and grip strength, which can be beneficial for overall functional fitness.

To perform this exercise effectively and safely, make sure to use proper form, start with an appropriate weight dumbbell, and focus on controlled movements. It's also a good idea to consult with a fitness professional or trainer to ensure it's suitable for your fitness level and goals.
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Till our next session, remain resolute and stay motivated!

Yours in unwavering fitness spirit, Gary 💪🌟

Feel free to explore my fitness wisdom on my Blog and Facebook Page, where you'll discover a treasure trove of insights and inspiration. Let's continue to motivate and uplift each other on the journey to being FIT & STRONG! ⚡

Click: fit40strong.com

For any inquiries or tips you'd like to share, don't hesitate to reach out to us at contact@fit40strong.com. 



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