By: AP   On: 4 January 2019 



If your goal of working out is to lose weight, then I can bet most of your focus is on cardio. Although cardio is a vital part of losing weight it is not always the most effective and can also leave you bored and not very motivated. Below are some great strength exercises which will get your heart pumping.


Dumbbell Straight-Leg Dead-lift

Recommended: 3 Sets - 15 times without a break

Equipment: Dumbbells


  1. Hold a pair of dumbbells at arms length in front of your thighs, and stand with your feet hip width apart and knees slightly bent.
  2. Without changing the slight bend in your knees, bend your hips and lower your torso until it’s almost parallel to the floor.
  3. Keep the dumbbells as close to your body as possible. Pause, then raise back to starting position.


Barbell Bench Press

Recommended: 3 Sets – 4-6 Reps

Equipment: Barbell, Weight Bench, Weight Plates, Flat Bench


  1. Lie back on the flat weight bench and position your hands in a medium grip on the barbell.
  2. Raise the barbell above your body with straight locked arms.
  3. In one movement breathe in and slowly lower the barbell until you feel the bar on your upper chest.
  4. Pause for a second, and in one movement breathe out and raise the barbell straight above you with locked arms.


Beginners are recommended to use a spotter, or be conservative with the amount of weight used.


Barbell Squat

Recommended: 3 Sets – 4-6 Reps

Equipment: Barbell, Squat Rack, Smith Machine, Weight plates


  1. Set the bar on the squat rack, just below shoulder level.
  2. Set up your desired weight and place the back of your shoulders just under the bar, slightly below your neck.
  3. Hold the bar using both hands and using your legs push / lift the bar off the rack.
  4. Step away from the rack and stand with your legs shoulder width apart. Remember to keep your head up and back straight at all times.
  5. While maintaining a straight posture and breathing out, slowly bend your knees and hips until you are in a squat position.You are in a correct squat position when your knees are “lined” up to your toes. If your knees are past your toes you will be putting excess stress on your knees.
  6. Using the heels of your feet, in one movement exhale and slowly raise into starting position.


Beginners are recommended to use a spotter, or be conservative with the amount of weight used. To make this exercise easier it is a good idea to use a smith machine.


Team Fitquip

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