Looking for an effective gym workout routine? You’ve come to the right place! Snap Fitness offers a solution for your arm and leg workout needs, available right at your fingertips on our Snap App. This fitness routine incorporates a diverse range of exercises and equipment utilization, ensuring a valuable fitness session that will leave you feeling the burn and working those muscles to their fullest potential! Get ready to dive into an arm and leg strength training routine suitable for individuals at beginning and advanced fitness levels.
Exercise #1: Leg Press
1. Sit on the leg press machine with your back and head resting against the padded support.
2. Move your legs to a 90-degree angle. Your knees should be in line with your feet and be facing straight forward.
3. Push the platform away with your heels and forefoot.
4. Make sure that your heels remain flat on the platform, the front of your foot should never be used to push the pad forward.
5. Exhale and extend your legs with slow control.
6. Pause when you reach the top of the movement and ensure that you don’t lock your knees.
7. Inhale and return the footplate to the starting position by bending the knees.
8. Repeat this motion with 3 sets of 20 leg presses.
Exercise #2: Dumbbell Step Ups (Superset with Exercise #3)
1. Stand with a step, plyo box, or bench directly in front of you.
2. Hold a set of dumbbells in your hands at shoulder height.
3. Step up on the platform with your right foot, pressing through your heel to straighten your leg.
4. Then, bring your left foot to meet your right foot at the top of the step.
5. Bend your right knee and step back down with your left foot.
6. Bring your right foot down to meet your left foot on the ground.
7. Ensure that you maintain good posture throughout the exercise.
8. Repeat this routine with 4 sets of 8 reps on each leg.
Exercise #3: Double Kettlebell Thruster (Superset with Exercise #2)
1. Grab two kettlebells and hold them shoulder height with the elbows on your rib cage.
2. Grip the kettlebell handle tight so it doesn’t move during the movement.
3. In order to have proper form for this leg exercise, start in a position with your feet shoulder-width apart and your toes pointing forward.
4. Engage your core, relax your shoulders and stand up straight.
5. Shift your weight back onto your heels as you push your hips backwards and lower yourself as if you’re sitting in a chair.
6. Squat as far as you can.
7. When you’re in this squatting position, engage your glutes and hamstrings and push through your feet to lift you yourself up.
8. As you rise, lift the kettlebell in a press movement.
9. Repeat this motion with 4 sets of 8 reps.
Exercise #4: Dumbbell One Arm Shoulder Press
1. Grab a dumbbell in one hand and lift it to shoulder-height with your palm facing toward your chest and arm bent.
2. Straighten your back, tighten your core, and place your feet shoulder width apart.
3. Grip the dumbbell tightly and press it over your head until your arm is almost straight. Make sure that you don’t lock your elbow.
4. Pause, and then slowly lower the weight back to starting position.
5. Repeat this for 4 sets of 10 reps on each arm.
Exercise #5: Standing Dumbbell Upright Row (Superset with Exercise #6)
1. Stand holding a pair of dumbbells at arm’s length in front of your waist. Make sure your palms are facing towards you.
2. Inhale and slowly lift the weight in front of your torso, until your elbows reach shoulder height.
3. Pause, exhale, and reverse the movement. Lower the weights back to the starting position.
4. Maintain shoulder engagement and use your core throughout the exercise.
5. Repeat this routine for 3 sets of 15 reps.
Exercise #6: Reverse Fly (Superset with Exercise #5)
1. Start by standing with your feet hip-width apart.
2. Hold a dumbbell in each arm and bring your arms straight out in front of you.
3. Keep your arms straight out in front of you, parallel and at shoulder height.
4. Slowly widen your arms apart to a T-shape.
5. With control, bring your arms back to parallel position.
6. The slower you go, the more you’ll be working your muscles.
7. Repeat this exercise for 3 sets of 15 reps.