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Tricep Workouts

The tricep workout aims to focus on those forgotten muscles in your arms – triceps. As far as workouts go, everyone want to have bigger arms and they tend to only do bicep workouts, forgetting about the all important tricep mucles! Your arms consist of many different types of mucles and to build your strength and fitness you have to learn to focus on the different one, not just biceps, especially for bodybuilding workouts.

Read through some of our best tricep exercises and give them a go to see what works for you. Remember that you can adjust any workout routines to your own ability and for the goals you are aiming at. For toning muscle, keep it simple and for building muscle try slowly increaing weight, sets or repetitions (only one out of the three!). Have a go at exercises for the rest of your body too with our back workouts and leg workouts.

Tricep Workout Exercises

Although an often forgotten muscle group, triceps comprise of a larger number of muscles than the biceps. So, when trying to build muscle in your arms, don’t forget them! Include some of these tricep exercises in your own workout, or put them together to create a new one; whatever works for you as everyone has different bodies.

  • Pulley Pushdowns: using the pulley machine, grip the bar overhand and select your desired weight, push the bar from its starting position down towards the ground and return
  • Tricep Extensions: holding one dumbbell with both hands at the side of one of its weights, hold it behind your head with your arms bent, slowly extend your arms towards the sky so the dumbbell is above and behind your head
  • Dumbbell Rollbacks: almost the opposite of a hammer curl, lying on your back with dumbbells beside your head, pick up the dumbbels in a hammer style and bring your arm up towards your chest
  • Kickbacks: bending over with your feet apart, two dumbbells in your hands, start with your arms bent and the dumbbells by your chest, lower your arms and push backwards
  • Bench Dips: using a high and low bench, feet on the low bench and arms wrapped around the edge of the higher bench, bend your arms and legs bringing your body below both benches and use your arms to rise up again

Tricep Workout Routine

Always try the individual tricep exercises on their own before going ahead to the tricep workout. This is a guide to a killer tricep routine but you can modify it according to your preferences. Try adding other muscle groups, or cardio work, or change the number of sets. Fully flexible exercises!

  • Fitness Food: always make sure you are feeding your body with the appropriate food groups and nutrients
  • Pre Workout: never forget to prepare your body with a warm up and cool down
  • Bench Dips: 4 sets of 10 reps, 20 second rests
  • Skullcrushers: 3 sets of 10 reps, 30 second rests
  • Tricep Extensions: 2 sets of 15 reps, 10 second rests
  • Kickbacks: 2 sets of 15 reps, 10 second rests
  • Pushdowns: 3 sets of 20 reps, 30 second rests

If anything goes wrong during a workout, remember to seek professional or medical advice.

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Bicep Workouts

The bicep workout will clearly focus on the muscles in your arms and this just one type of many bodybuilding workouts that will require you to use heavier weights for the more muscle you want to build. You should never try to exceed your weight limit in hopes of getting bigger muscles as this will cause muscle injuries. With all workouts you should only do the exercises to your specific ability.

Many people search for ways to increase their arm size, and so we have decided to put together the best bodybuilding bicep workout to help you achieve results! Always think about your fitness first, before attempting any new workout try the individual exercises out first so you can get an idea of what works for you and what doesn’t. Also, take a look at the tricep workouts and leg workouts for further exercise options.

Bicep Workout Exercises

These bicep exercises aim to get your arm muscles working hard and building to get bigger! All the bodybuilding exercises are appropriate to do in the gym, some you can even try out at home:

  • Hammer Curls: standing shoulder-width apart, holding dumbbells in each hand, raise your arms towards your kneck bending at the elbows and keeping your hands in the same position, only use force from your arms
  • Incline Curls: these can be hammer curls or dumbbell curls that are carried out on an incline bench
  • Cable Curl: using a a rope, straight bar or rotating cable handles (attached to machine or ground), hold on tightly to the end of the chosen material and bring the cable up towards your chest using only the force of your arms
  • Concentration Curls: should be done sitting, no other muscles used when done properly, one arm at a time, holding the weight by your feet with your arm held against your leg, slowly raise your arm towards your shoulder
  • Preacher Curls: using a barbell or EZ bar and an arm press, start with your arms stretched out in front of you, palms facing up and arms resting on the cushion, slowly raise your arms towards your chin

Bodybuilding Bicep Workout

If you need some inspiration to get your bicep workout started, follow our simple bodybuilding workout, adjustable to your preference and strength:

  • Fitness nutrition: the most important thing is to keep your body fully loaded with all it needs to be able to build muscle
  • Pre workout: warming up and cooling down is as important as the workout itself
  • Barbell Curl and Hammer Curl: 4 sets of 15 reps, 30 second rest, alternate between the two
  • Standing Cable Curl: 3 sets of 12 reps, 20 seconds rest
  • Incline Dumbbell Curl: 3 sets of 10 reps, 30 seconds rest
  • Concentration Curls: 2 sets of 10 reps, 15 seconds rest

Always stop any activity if you feel something wrong or straining. Never use weights that are too heavy to be able to complete sets. If you are unsure about anything then seek medical or professional advice.

Bicep Workout for Mass

Although all of our suggested bicep exercises are great for building muscle and toning, this workout is focused specifically on increasing mass and is not for the faint-hearted!

  • Barbell Curl and Hammer Curl: 4 sets of 15 reps, 30 second rest, alternate between the two
  • Bicep Dumbbell 21s – 1 set includes 7 reps of 3 curls
  • Explosive Hammer Curls – 2 sets of 20 reps, 30 second rest
  • EZ Bar Bicep Curls – 3 sets of 12 reps, 20 second rest
  • Close-Grip EZ Bar 21s – 1 set of 21 continuous reps split in 3 sections of 7


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Leg Workouts

Everyone will have different ideas on their ideal leg workout and as one of our bodybuilding workouts, it will only be as tough as you want it to be. If you are looking to push your body to the extreme then increase your intensity, and if you are looking to simply tone your legs then you do not need to push your body as hard. From tennis players to dancers, legs are an important part of the body to keep in shape!

When thinking about a bodybuilding leg workout, speak to a professional trainer first about your fitness and what level of exercise your body is used to. There are many workouts out there to choose from and you want to make sure you get the choice right. Have a look at our specific leg workouts for men and leg workouts for women as well as the great one below for everyone.

Leg Workout Exercises

These leg exercises are made for testing your muscles and pushing your body hard. They use equipment that you might not necessarily find at home, so why not try some of them out the next time you are at the gym! Combine a few different sets of exercises to create your own leg workout or see below for some suggested combinations.

  • Leg Press: using the leg press machine, start with your legs straight in front of you after choosing the appropriate weight, slowly lower your legs towards your chest and back out again, works your quadriceps
  • Seated Leg Curl: using the leg curl machine, select the appropriate weight, start with your legs handing over the cushion and push them towards your bum, works your hamstrings
  • Front Barbell Squat: holding the barbell on your shoulders in front of you with your arms criss-crossed over the handle, slowly squat and return, make sure you are slow and use an accurate weight, works quadriceps and calves
  • Skater Lunge: standing upright with feet shoulder-width apart, take a large step back with your left leg crossing it diagonally behind your right and swinging your arms so one is raised up and the other at the hip, repeat with the other leg, add weights or light dumbbells if you wish, works hamstrings and glutes
  • Calf Press: using the machine, with your feet flat on the panel slowly use your toes to push yourself upwards and back again, works your calves

Leg Workout Routine

If you are a leg workout beginner or need some routine inspiration, here is a suggested leg workout routine for bodybuilding.

  • Fitness Food: make sure you are eating healthy and supplying your muscles with the nutrients they need
  • Pre Workout: always remember to warm up and cool down
  • Leg Press – 3 sets of 10 reps, 20 second rest
  • Leg Curl – 4 sets of 12 reps, 60 seconds rest
  • Leg Extensions – 1 set of 20 reps
  • Barbell Squat – 1 set of 10 reps
  • Calf Press – 1 set of 15 reps

For beginner intensity, decrease the amount of sets and reps, for hardcore bodybuilders you can add to what is suggested and increase weights with the repetitions. With any workout, if you feel uncomfortable or straining in your muscles then seek professional advice.


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Dumbbell Exercises for Women

As the dumbbell workout is great for anyone with any fitness abilities, these dumbbell exercises for women are especially great for beginners to advanced! Most dumbbell exercises can be tailored to what you want from a dumbbell workout simply by increasing the dumbbell weight and number of repetitions or sets.

Remember, if you are interested in your fitness then this could be one of the perfect workouts for you! Different types of dumbbell exercises work on different points on your body so you can focus on certain muscles or do a whole body workout if you wish.

5 Best Dumbell Exercises for Women

All of the following dumbbell exercises for women can be done as single-dumbbell or double-dumbbell exercises. You can increase the weight according to your strength, but start of with a dumbbell weighing less than 5lbs. If doing 10 repetitions of an exercise strains your muscles then choose a lighter weight.

  • Bent-Over Row: using a bench press, or some sort of raised flat service, place your left knee and hand on the bench with the dumbbell in your right hand, bring your hand towards your rib cage and lower it again, your face should be looking down at the bench
  • Chest Press: lying flt with your back against a bench press, holding the dumbbell(s) by your chest, raise your arm straight upwards and lower it again
  • Arm Pull-Over with Leg Crunch: lying flat on your back, holding a dumbbell in each hand straight above your head, raise your arms and legs slightly towards each other to feel a burn in your abs
  • Stiff-Leg Deadlift: standing straight with the dumbbell(s) by your side, bend forward at the waist keeping your back straight and return
  • Obliques: standing straight with one weight in your hand, bend the other arm upwards to hold your head, bend over to the side holding the weight

Include these dumbbell exercises for women into your dumbbell workout routine for best effects, visit our other pages for videos and more examples. View some of our dumbbell workout tips too, answer some doubts you may have!


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Dumbbell Workout Routine

First things first, you should decide what part of the body your dumbell workout routine is going to specifically focus on. There are different dumbbell exercises for different parts of your body, you might want to consider a full body workout or a dumbbell workout for arms only. It is totally up to you and your fitness goals.

Most workouts will require a pre workout or warm-up and the dumbbell workout is no different, so remember to do your stretches! You should alter your dumbbell workout routine to your difficulty level, starting with basic exercises as a beginner and moving to combinations if you are more advanced.

Dumbbell Workout Program

The following dumbbell exercises show which part of the body is targeted and you are then able to choose a selection from each, normally sets incude 10-20 repetitions, to create your own dumbell workout routine:

  • Chest: dumbbell fly, bench press (incline or decline), bent arm dumbbell pullover
  • Shoulders: upright row, front raise, seated shoulder press
  • Arms: bicep curl, wrist curl (palms up or palms down), dumbbell kick-back, hammer curl, tricep/bicep extensions
  • Upper Legs: dumbbell lunges, dumbbell toe raise, dumbbell squats
  • Back: dead lift, kneeling one arm row,

It is advisable to take 15-45 second rests between each set of repeptitions and to take at least one day rest between each workout day to avoid any muscle injury. Also, stay hydrated! Drink water, glucose drinks or protein shakes when possible to keep your body topped up with nutrients and minerals.

Check out our dumbbell workout tips!


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Dumbbell Workout Tips

Dumbbells are a popular piece of exercise equipment and the dumbbell workout is simple and great to follow. As with other workouts, you need to assess your own abilities or seek professional advice if you are unsure about anything from how intense to workout to what are the right exercises for you.

As far as fitness goes, the dumbbell workout specifically builds, tones and strengthens muscle and can be used to even out imbalances or for weight loss.

How many reps to do in my dumbbell workout?

The possibilities are numerous and will all depend on your fitness levels and goals. For toning muscle do 6-10 reps, for building muscle 8-12 reps and for extreme muscle strength 12-20 reps. The larger the amount of reps, the less sets you should be doing to avoid straining your muscles. The heavier the dumbbell weight, the less reps you should be doing to maximise the effect. To get the correct dumbbell mass you might need to trial and error, your last 2-3 reps should be a struggle but not a strain.

How heavy should my dumbbell weights be?

If you are a beginner, getting the right dumbbell weight might take a few tries to feel what is right. Always speak to a professional trainer if you are completely stuck. Generall speaking, starting off with weights betwene 5-15 pounds or 2-7kg should give you some idea of your strength. If doing 20 or less reps with your dumbbell weights is a challenge, you are close to the ideal weight. Multiple sets of fewer repetitions builds strength while more repetitions builds endurancd.

Dumbell or Barbell


Dumbell vs Barbell

These two pieces of workout equipment each have their benefits and disadvantages. You should have a go at using both and see which one you are more comfortable with and try different exercises with each to feel which one is better. In general, the dumbbell is good for beginners, it is more stable and it is safer and helps balance different muscle strengths. The barbell is good for exercising your legs, going to heavier weights and doing more adventurous exercises.

Can I do a dumbbell workout on the treadmill?

Yes you can! But be aware that it may cause a safety hazard. Adding weights to a cardio workout is a great way of combining two exercises in one in less time, and is a great way to build and improve your workout. There are two main ways to do this: at the same time or with intervals. If you want to add weights to jogging or running, do not go higher than 5lbs – heavy weights strain your back! For a combination workout, run/jog for 2-5 minutes and stop to complete one set of a dumbbell exercise and repeat. Always remember to do a pre workout and cool down.

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Dumbbell Exercises

Dumbbell exercises can range from easy to advanced and there are always loads to choose from. The dumbbell workout can be carried out at home or at the gym, on its own or incorporated in other workouts. So there’s no excuse to not give it a go!

The main purpose of dumbbell exercises, other than for your fitness, is to help build, tone and strengthen muscles. Each exercise is usually quite specific in its target area and you can combine them to create a dumbbell workout routine that works on the areas of your body that need the most help.

Best Dumbbell Workout Exercises

These are some of the most popular dumbbell exercises that you can choose from:

  • Dumbbell Fly: lying on an incline bench (no more than 30 degrees incline) with dumbells in each hand, bend your arms outwards holding dumbbells straight above and then stretch your arms upwards above your head
  • Bicep Curl: one arm at a time, bend your arm holding the dumbbell to your chest then extend your arm downwards and repeat
  • Shoulder Press: standing up straight with dumbbells in each hand, bend your arms at shoulder length holding the dumbells upright then extend your arms above your head
  • Lateral Raise: can be done with one or two dumbbells, with your arms lowered proceed to raise your arm, holding the dumbbells straight and in line with your shoulders
  • Dumbbell Upright Row: can be done one or two at a time, with your arms lowered holding the dumbbells, raise your arm, bending it and bringing the dumbbell inwards towards your chest

You should only use a dumbbell weight that is appropriate for your height and body weight, as well as your ability level. You can slowly increase the mass as your become more experienced or within your dumbbell workout.

Read some of our dumbbell workout tips for more information.


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Tabata Workout Tips

Have any questions about the Tabata workout? Here is the place where we answer some of the most commonly asked questions about the Tabata workout. If you are a beginner at Tabata training, or you have experience with Tabata workout exercises but want to know more, then look below at some of the most popular doubts on the Tabata workout.

How many calories are burnt in a Tabata workout?

Following a study on the Tabata workout held by the American Council for Exercise, the research into this intenste style of training showed that the moderately fit men and women observed during thr study burned around 15 calories a minute during the Tabata workout. That averages around 300 calories during a 20 minute workout session of Tabata training.

How often can you do the Tabata workout?

As the Tabata workout requires you to use almost every part of your body during an intense training session, your body needs between 48-72 hours to recover. This would mean that doing the Tabata workout around 3 times a week for 20 minutes would be an appropriate amount. If you are going to decrease the time, then you can increase how often you exercise.

Tabata Underwater Exercises

Can I do a Tabata workout in the water?

The answer to this is, yes! Of course you can take your Tabata training underwater! There are two main, underwater options to choose from: individual Tabata training or group classes. Check with your local gym or pool, some group training sessions now include Tabata inspired workouts. If you enjoy swimming, the Tabata exercises can either be performed under water, or you can choose a stroke for your 20 second burst of exercise.

How long should a Tabata workout last?

The basic length of a Tabata workout is 4 minutes of high intensity exercise. However, due to its popularity, new versions are constantly being created and some can even last up to an hour. It is advisable that you choose an appropriate length depending on your fitness levels. The average Tabata workout would be around 2-4 rounds of 4 minute sections. If you are training for an event or have been advised to exercise for longer by your trainer, then it can last around 40 minutes.


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Tabata Workout Exercises

The Tabata workout is quite flexible and you can have the chance to choose which Tabata exercises or activity or workout that you enjoy doing. Have a look at some other workouts to get ideas if you are struggling, such as the kettlebell workout or fitness workouts. Tabata exercises should preferrably be ones that work many different muscles in your body at the same time.

Tabata Workout Routine

Remember, the Tabata training focuses on 20 seconds of intense activity followed by 10 seconds of rest, which is repeated 6-8 times to create a bust of 3-4 minutes of high intensity workout. Here are some suggestions on what you can do for your intense exercise:

  • Bicep Curls: using a dumbbell, focuses on your triceps and biceps
  • Shoulder Press: using a barbell, focuses on your shoulders, arms and back
  • Jumping Rope: using a skipping rope, focuses on your whole body, cardio specific
  • Push Ups: concentrates on upper body strength and ab toning
  • Swimming: good for your whole body, acts as cardio as well

Remember that the basic Tabata workout will last 4 minutes and should only include one exercise. However, it is common to choose 2-3 different Tabata exercises and combine them within the 4 minutes, completing a few sets of each.

Depending on your fitness levels and goals, you can repeat sets of the Tabata exercises to create a longer workout. Always consult a doctor before starting any high intensity training.

Our Tabata workout tips will provide you with some more information.


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Tabata Training

Known to be an intense training workout, the Tabata workout was made to get your muscles working as hard as they can in order for you to see results. Unlike any other type of workouts, this one mixes speed, strength and sweat!

The Tabata woorkout is a form of combining several Tabata exercises in your chosen period of time (usually 4 minutes) and spreading this out over an amount of days to create your own Tabata training programme. It will test your fitness, can be used for weight loss and should be preceded by a good fitness nutrition plan and pre workout.

Tabata Workout for Beginners

If this is a new workout for you, here is some information on what Tabata training consists of:

  • Choose an exercise: kettlebell workout, dumbbell workout, bodybuilding workouts, cardio exercise such as running, push ups/squats/sit ups etc…
  • 20 seconds: intense burst of exercise, work your body hard, do as many of your chosen exercises as possible
  • 10 seconds: resting period after your intense burst
  • Repeat: complete a total of 8 sets of your chosen exercise to make up your completed 4 minutes
  • Lengthen: this is optional, choose a different exercise for another Tabatha workout of 4 minutes and continue, or add a different workout

The Tabata workout has an impact on both your aerobic and anaerobic systems, providing an all-round routine for your body. As this is a tough workout routine, it is recommended for people who regularly engage in exercise. If you are a beginning to working out, try to ease yourself into the process and practise the different exercises separately first before putting them together into a Tabata workout routine.

Check out some specific Tabata workout exercises and some Tabata workout tips for further information.