Second Workout Post – Lockdown

second workout post lockdown

Great news! The government has announced that as of July 25th, gyms will finally be able to open up again. We are sure that you are just as happy as we are about this news. Delta Fitness will be opening on July 25th, so plan to come down to our studio! Since there’s a bit more time until our re-opening day, here’s a few more post-lockdown workout exercises. These will help you ease back into working out at the gym and help you avoid injuries. Alright, let’s get right into it!

  1. Box Squat With Bicep Curl and Shoulder Press (3 x 14 reps)

The first thing you will want to do is get your legs, shoulders, biceps, and core warmed up. You can do this with the box squat, bicep curl, and shoulder press.

Begin by sitting down on a bench, holding a dumbbell in each hand alongside your body. Then, stand up while simultaneously bringing the dumbbells towards your chest, lifting them above your head, and rotating them 90 degrees.

As you head back down towards a seated position, bring the dumbbells back towards your chest, rotating them back to their original position where they were flush against your chest.

Finally, bring your dumbbells back down to their original position, alongside your legs, while you sit back down on the bench.

Throughout the exercise, avoid swinging the dumbbells, while also keeping the core engaged. Repeat this exercise for 3 sets of 14 reps each.

2. Barbell Bent-Over Rows (3 x 14 reps)

An excellent exercise for opening up your posture and strengthening your back is the barbell bent-over row.

First, take a few steps away from any gym equipment. Then, grab the barbell and hold it in front of you, while keeping your back straight, knees slightly bent, and hips back. Lean forward as much as you can while performing this exercise.

While you are bringing the barbell up towards your chest, keep your shoulder blades together. 

Throughout this exercise, you will also want to engage your core.

Perform this exercise for 3 sets of 14 reps each.

3. Standing Cable Chest Fly (5 x 14 reps)

When you want to isolate your pecs and just focus on them alone, you will want to perform the standing cable chest fly.

Use one hand for each cable, take a step forward, and bring them down. Avoid using too much weight with this one. Concentrate your weight on your front foot.

Bring your arms back, opening up your chest. Then, bring them back in front of you, squeezing your chest as much as possible, and hold the posture for a moment. Bring your arms back again and repeat for 5 sets of 14 reps each.

4. Hammer Curl on Cable Machine With a Rope (4 x 14 reps)

This exercise focuses on the lower part of the biceps, so you can achieve greater bicep thickness on the side, as well as the front.

Begin by grabbing the rope with both hands, keeping your arms fully extended. Then, curl upwards and outwards. The twisting of the rope outwards is an essential step with this exercise.

Then, control your movements while bringing your arms back down, as well as throughout the exercise. Repeat this one for 4 sets of 14 reps each.

5. Behind the Neck Triceps Extension (3 x 18 reps)

The triceps make up 2/3 of your arms, so you have to give them a lot of love and attention.

Take a dumbbell into one arm and raise it over your head so that it’s behind your neck. This stretches out your triceps. Then, fully extend upwards towards the ceiling.

Finally, when bringing it back down, control the movement so that you are bringing it down slower.

Repeat this exercise for 3 sets of 18 reps each.

6. Machine Cable Crunches (4 x 16 reps)

For the last one of our post-lockdown workout exercises, you will want to walk over to the cable machine and grab the two single handles. Performing this exercise will require you to kneel down while holding the handles above your head.

Bring your upper body down towards the ground while keeping your back straight. Avoid pushing your hips back, but squeeze your abs. You can imagine that you are pulling the weight towards your knees.

When coming back up, avoid straightening out completely. You just want to get to the point where you feel a gentle stretch in your abs.

Avoid using too much weight at first. Do this exercise for 4 sets of 16 reps each.

Prep for Returning to the Gym

That’s it for your post-lockdown workout exercises routine! You will help get rid of that COVID belly that you probably gained during lockdown, and be prepared to spring into action at the gym. When Delta Fitness in Canary Wharf, London re-opens on July 25, we hope to see you there! Our fitness studio has everything you need to drop unwanted weight while gaining muscle.

If you have never been to our gym before, contact us for a consultation and learn more! We can develop a customized workout plan for you to get the results you desire. We’d love to see you once we re-open.

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