Gyms are not to be taken lightly. Aside from the fact that they are a common sight to catch up on the latest gossip, they are the perfect place to go when you want to lose weight fast. All the essential tools that you need are there. But, it does take discipline and desire to use the gym, or else you are wasting your 50 plus dollar a month membership fees.
Step 1
Perform dumbbell chest presses on a stability ball. Hold dumbbells in your hands and roll down on the ball until you are in a bench position with your head and shoulders supported. Press the weights straight above you and hold them an inch apart with your palms facing down. Lower the weights by bending your elbows to a point where your upper arms are parallel to the ground. Push them back up and repeat twelve to fifteen times.
Step 2
Sit on the ball to do shoulder presses. Hold dumbbells in your hands at upper chest height with your palms facing forward. Push them straight above your head and together until they are an inch apart. Slowly lower them back down and repeat for 12 to 15 reps.
Step 3
Perform back hyperextensions on the ball. Place the ball at pelvis level and brace your feet firmly into the ground or against a wall. Hold a medicine ball in your hands with your arms extended in front of you. Lower your body down over the ball and extend back up by contracting your lower back muscles. Maintain straight and extended arms throughout the whole exercise and do 12 to 15 reps.
Step 4
Use the ball to do triceps dips. Place your hands on the edge of a workout bench and the backs of your lower legs on the stability ball. Lower your body down by bending your elbows and push yourself back up when you upper arms are parallel to the floor. Do 12 to 15 reps.
Step 5
Sit on the ball to do dumbbell twist curls. Hold the dumbbells at your sides with your palms facing in. Curl them up towards your chest and twist your palms so they are facing you. Slowly lower them back down and repeat twelve to fifteen times.
Step 6
Perform wall ball squats. Pinch the ball against the wall with your lower back and hold dumbbells in your hands. Stand in a shoulder width stance with your feet slightly forward. Lower your butt toward the ground by bending your knees. Stop when your thighs are parallel and come back up. Do 12 to 15 reps.
Step 7
Perform every exercise right after the other in a circuit. Jump rope for 60 seconds in between each exercise. Rest for 60 seconds when you finish a circuit, then start the whole sequence over again. Do four full circuits.
Step 8
Attend a spin class at the gym to burn calories. Spinning is performed in an interval format where you alternate between high and low intensities. Go to spin classes three times a week on alternating days.
Tips and Warnings
- Using dumbbells and a stability ball will force you to recruit more muscle fibers. Working out circuit style will help increase your caloric expenditure and build lean muscle mass. If you do not like spinning, use some other cardio machine at the gym like the treadmill, elliptical machine, rower, stair stepper or swim if there is a pool.
Things You'll Need
- Dumbbells
- Stability ball
- Medicine ball
- Bench
- Jump rope
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