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Day 1: Partner - Upper Body Strength & Tone
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- Bench press with dumbbells (inclined)
- Chest
- Dumbbell
- Strength
- Sets: 4
Bench press with dumbbells (inclined)
- Primary muscle group: Chest
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 38.03
- Average per rep (lbs)*: 83.85
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
Exercise overview
Exercise ID: 00144
Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 38.03
Average per rep (lbs)*: 83.85
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
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- Lat pull down on machine
- Back
- Machine
- Strength
- Sets: 4
Lat pull down on machine
- Primary muscle group: Back
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Sit on the lat front pull-down machine and secure your thighs under the supports. Grasp the lever handles. Your arms and shoulders should be fully extended upward.Exhale as you pull the handles down to your upper chest. Hold for a count of two and squeeze your back muscles. Inhale as you return the handles to the starting position, with your arms and shoulders fully extended. Repeat for the prescribed number of repetitions.
- Average per rep (kg)*: 55.79
- Average per rep (lbs)*: 123.00
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Grip Matters: Use a wide, overhand grip to target the outer parts of your lats. Adjusting your grip can help you engage different muscles. For example, a closer grip can shift some focus to your biceps and middle back.
- Engage Your Core: Keep your core tight and avoid arching your back. This helps maintain proper form and reduces strain on your spine.
- Smooth Movement: Focus on smooth, controlled movements rather than jerking the bar down. This ensures better muscle engagement and reduces the risk of injury.
- Scapular Retraction: At the beginning of the movement, retract your scapula (pull your shoulder blades together). This activates your back muscles more effectively.
- Full Range of Motion: Pull the bar down until it’s just below your chin. Allow your arms to fully extend upwards without locking your elbows to ensure the full range of motion and effective muscle stretching.
- Breathing Technique: Exhale as you pull the bar down and inhale as you let it rise back up. Proper breathing can improve performance and stamina.
- Mind-Muscle Connection: Focus on feeling your lats contract as you pull the bar down. Visualizing the muscle working can help improve engagement and effectiveness.
- Proper Weight: Choose a weight that allows you to perform the exercise with correct form. Too heavy of a weight can compromise your technique and increase the risk of injury.
- Avoid Leaning Back: Keep your torso relatively upright. Leaning too far back turns this into more of a row and reduces the efficacy of the lat engagement.
- Warm-Up Appropriately: Ensure you warm up your muscles with lighter weights or dynamic stretches before moving into the heavier sets. This helps prepare your muscles and joints for the workout ahead.
Exercise overview
Exercise ID: 00103
Description: Sit on the lat front pull-down machine and secure your thighs under the supports. Grasp the lever handles. Your arms and shoulders should be fully extended upward.Exhale as you pull the handles down to your upper chest. Hold for a count of two and squeeze your back muscles. Inhale as you return the handles to the starting position, with your arms and shoulders fully extended. Repeat for the prescribed number of repetitions.
Average per rep (kg)*: 55.79
Average per rep (lbs)*: 123.00
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Grip Matters: Use a wide, overhand grip to target the outer parts of your lats. Adjusting your grip can help you engage different muscles. For example, a closer grip can shift some focus to your biceps and middle back.
- Engage Your Core: Keep your core tight and avoid arching your back. This helps maintain proper form and reduces strain on your spine.
- Smooth Movement: Focus on smooth, controlled movements rather than jerking the bar down. This ensures better muscle engagement and reduces the risk of injury.
- Scapular Retraction: At the beginning of the movement, retract your scapula (pull your shoulder blades together). This activates your back muscles more effectively.
- Full Range of Motion: Pull the bar down until it’s just below your chin. Allow your arms to fully extend upwards without locking your elbows to ensure the full range of motion and effective muscle stretching.
- Breathing Technique: Exhale as you pull the bar down and inhale as you let it rise back up. Proper breathing can improve performance and stamina.
- Mind-Muscle Connection: Focus on feeling your lats contract as you pull the bar down. Visualizing the muscle working can help improve engagement and effectiveness.
- Proper Weight: Choose a weight that allows you to perform the exercise with correct form. Too heavy of a weight can compromise your technique and increase the risk of injury.
- Avoid Leaning Back: Keep your torso relatively upright. Leaning too far back turns this into more of a row and reduces the efficacy of the lat engagement.
- Warm-Up Appropriately: Ensure you warm up your muscles with lighter weights or dynamic stretches before moving into the heavier sets. This helps prepare your muscles and joints for the workout ahead.
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- Push up
- Chest
- Bodyweight
- Strength
- Sets: 3
Push up
- Primary muscle group: Chest
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Rest your knees, feet and hands on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your hands touch the ground. Your hands should be a little bit more than shoulder width apart. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows. Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average reps per set*: 15.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Position your hands slightly wider than shoulder-width apart for better stability and muscle engagement.
- Maintain a straight line from your head to your heels. Avoid sagging your hips or sticking your buttocks up in the air.
- Engage your core muscles throughout the movement to protect your back and improve strength.
- Keep your elbows tucked closer to your body, forming an angle of about 45 degrees. This reduces stress on the shoulders and activates the chest muscles more effectively.
- Inhale as you lower your body towards the ground and exhale as you push back up. This helps maintain a consistent rhythm and improves oxygen flow.
- Lower your body until your chest nearly touches the ground to maximize muscle activation and ensure a full range of motion.
- Perform push-ups in a controlled manner, focusing on the quality of each rep rather than speed. This enhances muscle engagement and reduces the risk of injury.
- If you're a beginner, start with modified push-ups on your knees or incline push-ups using a bench or elevated surface.
- For advanced variations, try diamond push-ups, decline push-ups, or one-handed push-ups to add challenges and target different muscle groups.
- Always include a proper warm-up before starting your push-up routine and cool down with stretches afterward. This prevents injury and aids in muscle recovery.
- Consistency is key. Incorporate push-ups into your regular workout routine, gradually increasing the number of reps and sets as you build strength.
Exercise overview
Exercise ID: 00270
Description: Rest your knees, feet and hands on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your hands touch the ground. Your hands should be a little bit more than shoulder width apart. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows. Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 15.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Position your hands slightly wider than shoulder-width apart for better stability and muscle engagement.
- Maintain a straight line from your head to your heels. Avoid sagging your hips or sticking your buttocks up in the air.
- Engage your core muscles throughout the movement to protect your back and improve strength.
- Keep your elbows tucked closer to your body, forming an angle of about 45 degrees. This reduces stress on the shoulders and activates the chest muscles more effectively.
- Inhale as you lower your body towards the ground and exhale as you push back up. This helps maintain a consistent rhythm and improves oxygen flow.
- Lower your body until your chest nearly touches the ground to maximize muscle activation and ensure a full range of motion.
- Perform push-ups in a controlled manner, focusing on the quality of each rep rather than speed. This enhances muscle engagement and reduces the risk of injury.
- If you're a beginner, start with modified push-ups on your knees or incline push-ups using a bench or elevated surface.
- For advanced variations, try diamond push-ups, decline push-ups, or one-handed push-ups to add challenges and target different muscle groups.
- Always include a proper warm-up before starting your push-up routine and cool down with stretches afterward. This prevents injury and aids in muscle recovery.
- Consistency is key. Incorporate push-ups into your regular workout routine, gradually increasing the number of reps and sets as you build strength.
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- Bent over row with dumbbell and one arm
- Arms
- Dumbbell
- Strength
- Sets: 4
Bent over row with dumbbell and one arm
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Holding a dumbbell in your left hand, kneel on a bench with your right knee and support your body with your right arm. Ensure that the dumbbell is hanging straight down, with your left arm almost fully extended. Exhale as you pull the dumbbell up to the side of your waist. Hold the dumbbell in that position for a count of two. Inhale as you lower the dumbbell back down to the starting position. Repeat the exercise for the desired number of repetitions. Switch to your right arm and repeat the steps above.
- Average per rep (kg)*: 14.80
- Average per rep (lbs)*: 32.62
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain a Neutral Spine: Keep your back straight and avoid rounding your shoulders. This promotes better engagement of the back muscles and reduces the risk of injury.
- Engage Your Core: Tighten your core muscles to help stabilize your torso. This not only protects your lower back but also ensures that the focus remains on the target muscles.
- Control the Weight: Avoid using momentum to lift the weight. Focus on a slow, controlled motion, especially during the lowering phase of the movement. This increases muscle activation.
- Elbow Position: As you row the dumbbell towards your hip, keep your elbow close to your body. This targets the correct muscles, including the lats and middle back.
- Mind-Muscle Connection: Concentrate on squeezing your shoulder blades together at the top of the movement. This enhances the contraction of your back muscles.
- Proper Foot Stance: Position your feet shoulder-width apart with a slight bend in the knees. This provides a stable base and helps distribute weight evenly.
- Breathing Technique: Exhale as you lift the dumbbell and inhale as you lower it. Proper breathing helps maintain pacing and control throughout the exercise.
- Avoid Over-Rotating: Keep your torso squared and avoid twisting your body as you lift. This keeps unnecessary strain off your spine and ensures your back muscles do the work.
- Use an Appropriate Weight: Select a dumbbell that challenges you but allows you to maintain proper form throughout the set. Overloading can lead to form breakdown and potential injury.
- Warm-Up Properly: Ensure your muscles and joints are warmed up before starting your workout. This primes your back muscles for better performance and reduces the risk of strains.
- Consistency in Form: Be consistent with your form in every rep. Quality over quantity is key to effective muscle engagement and progress over time.
Exercise overview
Exercise ID: 00027
Description: Holding a dumbbell in your left hand, kneel on a bench with your right knee and support your body with your right arm. Ensure that the dumbbell is hanging straight down, with your left arm almost fully extended. Exhale as you pull the dumbbell up to the side of your waist. Hold the dumbbell in that position for a count of two. Inhale as you lower the dumbbell back down to the starting position. Repeat the exercise for the desired number of repetitions. Switch to your right arm and repeat the steps above.
Average per rep (kg)*: 14.80
Average per rep (lbs)*: 32.62
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain a Neutral Spine: Keep your back straight and avoid rounding your shoulders. This promotes better engagement of the back muscles and reduces the risk of injury.
- Engage Your Core: Tighten your core muscles to help stabilize your torso. This not only protects your lower back but also ensures that the focus remains on the target muscles.
- Control the Weight: Avoid using momentum to lift the weight. Focus on a slow, controlled motion, especially during the lowering phase of the movement. This increases muscle activation.
- Elbow Position: As you row the dumbbell towards your hip, keep your elbow close to your body. This targets the correct muscles, including the lats and middle back.
- Mind-Muscle Connection: Concentrate on squeezing your shoulder blades together at the top of the movement. This enhances the contraction of your back muscles.
- Proper Foot Stance: Position your feet shoulder-width apart with a slight bend in the knees. This provides a stable base and helps distribute weight evenly.
- Breathing Technique: Exhale as you lift the dumbbell and inhale as you lower it. Proper breathing helps maintain pacing and control throughout the exercise.
- Avoid Over-Rotating: Keep your torso squared and avoid twisting your body as you lift. This keeps unnecessary strain off your spine and ensures your back muscles do the work.
- Use an Appropriate Weight: Select a dumbbell that challenges you but allows you to maintain proper form throughout the set. Overloading can lead to form breakdown and potential injury.
- Warm-Up Properly: Ensure your muscles and joints are warmed up before starting your workout. This primes your back muscles for better performance and reduces the risk of strains.
- Consistency in Form: Be consistent with your form in every rep. Quality over quantity is key to effective muscle engagement and progress over time.
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- Lateral raise with dumbbells
- Shoulders
- Dumbbell
- Strength
- Sets: 4
Lateral raise with dumbbells
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 14.73
- Average per rep (lbs)*: 32.46
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
Exercise overview
Exercise ID: 00196
Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 14.73
Average per rep (lbs)*: 32.46
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
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- Plank
- Core
- Bodyweight
- Strength
- Sets: 3
Plank
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
- Average duration per set*: 0:01:21 (h:mm:ss)
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
Exercise overview
Exercise ID: 00442
Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
Average duration per set*: 0:01:21 (h:mm:ss)
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
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Day 2: Partner - Lower Body Strength & Sculpt
OPEN IN APP-
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- Squat with barbell
- Legs
- Barbell
- Strength
- Sets: 4
Squat with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 55.84
- Average per rep (lbs)*: 123.10
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
Exercise overview
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.84
Average per rep (lbs)*: 123.10
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
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- Romanian deadlift with barbell
- Legs
- Barbell
- Strength
- Sets: 4
Romanian deadlift with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand with your feet shoulder-width apart and grab the barbell using a shoulder-width pronated (overhand) grip. Ensure your arms are extended and the barbell is resting against the front of your thighs. Keep your knees slightly bent. Inhale and push your butt back, hinging forward at your hips, lowering the barbell down your thighs until you feel a slight stretch in your hamstrings. Exhale as you extend your hips and pull the barbell back up your legs to the starting position. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
- Average per rep (kg)*: 60.80
- Average per rep (lbs)*: 134.04
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Focus on the Hips: The Romanian Deadlift is all about hinging at the hips. Keep your knees slightly bent and push your hips back as you lower the barbell. This hinge movement is crucial for targeting the hamstrings and glutes.
- Maintain a Neutral Spine: Keep your spine neutral throughout the exercise. Avoid rounding your back by keeping your shoulder blades retracted and your chest open. This helps in preventing injury and ensures proper form.
- Engage Your Core: Tighten your core muscles to stabilize your back. This also supports the maintenance of a neutral spine and prevents any unnecessary strain on your lower back.
- Bar Path: The barbell should stay close to your body as you perform the lift. Let the barbell slide down the front of your legs. If the bar drifts away from your body, it can put stress on your lower back.
- Grip Strength: Use a grip that feels comfortable and secure. You can use either a double overhand grip or a mixed grip (one hand over, one hand under) as you progress to heavier weights.
- Range of Motion: Lower the barbell until you feel a stretch in your hamstrings, but not so far that your form breaks. Flexibility varies from person to person, so listen to your body and avoid forcing the range of motion.
- Controlled Movements: Perform the movement slowly and with control. This ensures that you are targeting the correct muscles and reduces the risk of injury.
- Use a Mirror: If possible, perform the exercise in front of a mirror. This allows you to monitor your form and make adjustments as needed.
- Warm Up: Ensure your muscles are warm before attempting RDLs. Include dynamic stretches or a light warm-up set to prepare your hamstrings and lower back for the movement.
- Foot Position: Plant your feet shoulder-width apart with your toes pointing forward or slightly outward. This stance promotes better balance and stability.
- Breathing Technique: Inhale as you lower the barbell and exhale as you bring it back up to the starting position. Proper breathing helps maintain core stability and aids in performance.
- Progress Gradually: Start with lighter weights to master proper form. Gradually increase the weight as you become more comfortable with the exercise.
Exercise overview
Exercise ID: 00293
Description: Stand with your feet shoulder-width apart and grab the barbell using a shoulder-width pronated (overhand) grip. Ensure your arms are extended and the barbell is resting against the front of your thighs. Keep your knees slightly bent. Inhale and push your butt back, hinging forward at your hips, lowering the barbell down your thighs until you feel a slight stretch in your hamstrings. Exhale as you extend your hips and pull the barbell back up your legs to the starting position. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
Average per rep (kg)*: 60.80
Average per rep (lbs)*: 134.04
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Focus on the Hips: The Romanian Deadlift is all about hinging at the hips. Keep your knees slightly bent and push your hips back as you lower the barbell. This hinge movement is crucial for targeting the hamstrings and glutes.
- Maintain a Neutral Spine: Keep your spine neutral throughout the exercise. Avoid rounding your back by keeping your shoulder blades retracted and your chest open. This helps in preventing injury and ensures proper form.
- Engage Your Core: Tighten your core muscles to stabilize your back. This also supports the maintenance of a neutral spine and prevents any unnecessary strain on your lower back.
- Bar Path: The barbell should stay close to your body as you perform the lift. Let the barbell slide down the front of your legs. If the bar drifts away from your body, it can put stress on your lower back.
- Grip Strength: Use a grip that feels comfortable and secure. You can use either a double overhand grip or a mixed grip (one hand over, one hand under) as you progress to heavier weights.
- Range of Motion: Lower the barbell until you feel a stretch in your hamstrings, but not so far that your form breaks. Flexibility varies from person to person, so listen to your body and avoid forcing the range of motion.
- Controlled Movements: Perform the movement slowly and with control. This ensures that you are targeting the correct muscles and reduces the risk of injury.
- Use a Mirror: If possible, perform the exercise in front of a mirror. This allows you to monitor your form and make adjustments as needed.
- Warm Up: Ensure your muscles are warm before attempting RDLs. Include dynamic stretches or a light warm-up set to prepare your hamstrings and lower back for the movement.
- Foot Position: Plant your feet shoulder-width apart with your toes pointing forward or slightly outward. This stance promotes better balance and stability.
- Breathing Technique: Inhale as you lower the barbell and exhale as you bring it back up to the starting position. Proper breathing helps maintain core stability and aids in performance.
- Progress Gradually: Start with lighter weights to master proper form. Gradually increase the weight as you become more comfortable with the exercise.
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- Bulgarian split squat with barbell
- Legs
- Barbell
- Strength
- Sets: 4
Bulgarian split squat with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Place a barbell on the back of your shoulders and grasp it firmly at both sides. Stand with your back facing the side of a bench. Place the top of one foot on the bench behind you so that only one of your feet is making contact with the floor. Keeping your torso upright, inhale as you squat down with your supporting leg until the knee of your back leg nearly touches the floor. Exhale as you push yourself back up to the starting position. Repeat for the desired number of repetitions. Repeat the repetitions with your opposite leg.
- Average per rep (kg)*: 38.69
- Average per rep (lbs)*: 85.29
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Posterior Tilt for Depth: Ensure your pelvis is in a posterior tilt to help target the glutes more effectively and to achieve greater depth in the squat.
- Position your Rear Leg Correctly: Place your rear leg on the bench or platform such that it's high enough to allow a deep squat, but not so high that it causes discomfort or balance issues.
- Front Foot Placement: Adjust the placement of your front foot to a position where, at the bottom of the movement, your knee is at approximately a 90-degree angle to avoid undue stress on your knee joint.
- Use Padding: Adding a pad where the bar contacts your shoulders can increase comfort, especially when lifting heavier weights.
- Maintain an Upright Torso: Keep your upper body upright to better engage your quads. Leaning forward shifts the focus more towards the glutes and hamstrings.
- Balance and Stability: Focus on maintaining balance and stability throughout the exercise. Engage your core muscles to help support your spine and improve stability.
- Controlled Movement: Perform each rep in a controlled manner. Avoid dropping quickly into the bottom position or bouncing at the bottom.
- Gradual Progression: Start with lighter weights to master the form and gradually increase the weight as you become more comfortable with the movement. This approach helps prevent injury and ensures proper technique.
- Footwear: Wear shoes with a flat, stable base to provide better support and balance during the exercise.
- Breathing Technique: Inhale as you lower your body and exhale as you push back up to the starting position. Proper breathing can help you maintain rhythm and stability.
Exercise overview
Exercise ID: 00038
Description: Place a barbell on the back of your shoulders and grasp it firmly at both sides. Stand with your back facing the side of a bench. Place the top of one foot on the bench behind you so that only one of your feet is making contact with the floor. Keeping your torso upright, inhale as you squat down with your supporting leg until the knee of your back leg nearly touches the floor. Exhale as you push yourself back up to the starting position. Repeat for the desired number of repetitions. Repeat the repetitions with your opposite leg.
Average per rep (kg)*: 38.69
Average per rep (lbs)*: 85.29
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Posterior Tilt for Depth: Ensure your pelvis is in a posterior tilt to help target the glutes more effectively and to achieve greater depth in the squat.
- Position your Rear Leg Correctly: Place your rear leg on the bench or platform such that it's high enough to allow a deep squat, but not so high that it causes discomfort or balance issues.
- Front Foot Placement: Adjust the placement of your front foot to a position where, at the bottom of the movement, your knee is at approximately a 90-degree angle to avoid undue stress on your knee joint.
- Use Padding: Adding a pad where the bar contacts your shoulders can increase comfort, especially when lifting heavier weights.
- Maintain an Upright Torso: Keep your upper body upright to better engage your quads. Leaning forward shifts the focus more towards the glutes and hamstrings.
- Balance and Stability: Focus on maintaining balance and stability throughout the exercise. Engage your core muscles to help support your spine and improve stability.
- Controlled Movement: Perform each rep in a controlled manner. Avoid dropping quickly into the bottom position or bouncing at the bottom.
- Gradual Progression: Start with lighter weights to master the form and gradually increase the weight as you become more comfortable with the movement. This approach helps prevent injury and ensures proper technique.
- Footwear: Wear shoes with a flat, stable base to provide better support and balance during the exercise.
- Breathing Technique: Inhale as you lower your body and exhale as you push back up to the starting position. Proper breathing can help you maintain rhythm and stability.
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- Lunge or split squat with dumbbells
- Legs
- Dumbbell
- Strength
- Sets: 4
Lunge or split squat with dumbbells
- Primary muscle group: Legs
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
- Average per rep (kg)*: 25.40
- Average per rep (lbs)*: 55.99
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
Exercise overview
Exercise ID: 00443
Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
Average per rep (kg)*: 25.40
Average per rep (lbs)*: 55.99
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
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- Hip thrust with barbell
- Legs
- Barbell
- Strength
- Sets: 4
Hip thrust with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Position a bench parallel to a loaded barbell. Sit with your back against the bench, legs extended and feet under the barbell. Grasp the barbell firmly with both hands.Bend your knees and place your feet flat on the floor, hip-width apart. Exhale as you raise the barbell by extending your hips until they are fully extended. Squeeze your glutes and hold for a count of two. Inhale as you lower the barbell by flexing your hips, keeping it above the floor. Repeat the exercise, focusing on maintaining proper form and control.
- Average per rep (kg)*: 73.13
- Average per rep (lbs)*: 161.23
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Proper Foot Placement: Ensure your feet are planted firmly on the ground directly under your knees. This helps in achieving optimal glute activation and maintaining balance throughout the exercise.
- Controlled Movement: Focus on controlled movements. Avoid using momentum to lift the barbell. This ensures that your glutes are doing the majority of the work, maximizing their development.
- Engage Your Core: Keep your core tight and engaged throughout the exercise. This not only supports your spine but also ensures a more effective thrust.
- Use a Pad or Towel: Place a pad or towel on the barbell for comfort. This reduces the pressure on your hips and makes the exercise more comfortable, allowing you to lift heavier weights.
- Squeeze at the Top: At the top of the movement, squeeze your glutes hard for a count of one to two seconds. This intensifies the contraction and enhances muscle engagement.
- Maintain a Neutral Spine: Avoid excessive arching of your lower back. A neutral spine helps in preventing injuries and ensures the correct muscles are being activated.
- Elevate Your Upper Back: Position your upper back on a bench at an angle. This positioning helps in maximizing the range of motion and targets the glutes more effectively.
- Focus on the Full Range of Motion: Do not short-change the movement. Lower your hips fully and thrust them upwards, ensuring you achieve the full range of motion to effectively work the glutes.
- Progressive Overload: Gradually increase the weight as your strength improves. This principle helps in continuously challenging your muscles and promoting growth and strength.
- Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience discomfort in areas other than your glutes and hamstrings, reassess your form and make necessary adjustments.
Exercise overview
Exercise ID: 00137
Description: Position a bench parallel to a loaded barbell. Sit with your back against the bench, legs extended and feet under the barbell. Grasp the barbell firmly with both hands.Bend your knees and place your feet flat on the floor, hip-width apart. Exhale as you raise the barbell by extending your hips until they are fully extended. Squeeze your glutes and hold for a count of two. Inhale as you lower the barbell by flexing your hips, keeping it above the floor. Repeat the exercise, focusing on maintaining proper form and control.
Average per rep (kg)*: 73.13
Average per rep (lbs)*: 161.23
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Proper Foot Placement: Ensure your feet are planted firmly on the ground directly under your knees. This helps in achieving optimal glute activation and maintaining balance throughout the exercise.
- Controlled Movement: Focus on controlled movements. Avoid using momentum to lift the barbell. This ensures that your glutes are doing the majority of the work, maximizing their development.
- Engage Your Core: Keep your core tight and engaged throughout the exercise. This not only supports your spine but also ensures a more effective thrust.
- Use a Pad or Towel: Place a pad or towel on the barbell for comfort. This reduces the pressure on your hips and makes the exercise more comfortable, allowing you to lift heavier weights.
- Squeeze at the Top: At the top of the movement, squeeze your glutes hard for a count of one to two seconds. This intensifies the contraction and enhances muscle engagement.
- Maintain a Neutral Spine: Avoid excessive arching of your lower back. A neutral spine helps in preventing injuries and ensures the correct muscles are being activated.
- Elevate Your Upper Back: Position your upper back on a bench at an angle. This positioning helps in maximizing the range of motion and targets the glutes more effectively.
- Focus on the Full Range of Motion: Do not short-change the movement. Lower your hips fully and thrust them upwards, ensuring you achieve the full range of motion to effectively work the glutes.
- Progressive Overload: Gradually increase the weight as your strength improves. This principle helps in continuously challenging your muscles and promoting growth and strength.
- Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience discomfort in areas other than your glutes and hamstrings, reassess your form and make necessary adjustments.
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- Standing calf raise without weights
- Legs
- Bodyweight
- Strength
- Sets: 4
Standing calf raise without weights
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Adjust the Equipment: Adjust the padded lever of the calf raise machine to match your height. Position Yourself: Place your shoulders under the pads. Position your toes facing forward (or in one of the other positions specified at the beginning of the chapter). Ensure the balls of your feet are on the calf block with your heels extending off it. Starting Position: Push the lever up by extending your hips and knees until your torso is erect. Keep your knees slightly bent, not locked. This is your starting position. Perform the Raise: Raise your heels by extending your ankles as high as possible while breathing out and flexing your calf. Keep your knees stationary and straight. Hold and Lower: Hold the contracted position for a second, then slowly lower your heels back to the starting position as you breathe in, stretching your calves by bending your ankles. Repeat: Repeat the movement for the recommended amount of repetitions.
- Average reps per set*: 26.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Stand upright with a straight back to ensure you maximize the focus on your calf muscles without straining your lower back.
- Controlled Movements: Focus on slow, controlled movements. Avoid bouncing or using momentum to lift your heels. This ensures that your calf muscles are doing the work.
- Engage Your Core: Keep your core muscles engaged throughout the exercise. This helps with balance and stability, providing a solid foundation for the calf raise.
- Full Range of Motion: Aim to achieve a full range of motion by pushing up onto your toes as high as possible and then lowering your heels fully back to the floor. This maximizes muscle engagement.
- Balance Support: If you find it difficult to maintain balance, use a wall, chair, or another stable surface for light support. This ensures safety while allowing you to focus on the exercise form.
- Foot Position Variation: Experiment with different foot positions-feet pointing slightly inward, parallel, and slightly outward. This targets different parts of the calf muscles, promoting balanced development.
- Consistency and Repetition: Consistency is key. Aim to include this exercise regularly in your workout routine. Higher repetitions can be beneficial since you are not using added weights.
- Breathing: Practice proper breathing techniques-exhale as you lift your heels and inhale as you lower them. This helps maintain rhythm and muscle endurance.
- Mind-Muscle Connection: Concentrate on the mind-muscle connection by really focusing on contracting the calf muscles at the top of the movement. This enhances the effectiveness of the exercise.
- Add Pause at Peak: For an added challenge, hold the contraction at the highest point for a couple of seconds before lowering back down. This intensifies the muscle engagement.
Exercise overview
Exercise ID: 00370
Description: Adjust the Equipment: Adjust the padded lever of the calf raise machine to match your height. Position Yourself: Place your shoulders under the pads. Position your toes facing forward (or in one of the other positions specified at the beginning of the chapter). Ensure the balls of your feet are on the calf block with your heels extending off it. Starting Position: Push the lever up by extending your hips and knees until your torso is erect. Keep your knees slightly bent, not locked. This is your starting position. Perform the Raise: Raise your heels by extending your ankles as high as possible while breathing out and flexing your calf. Keep your knees stationary and straight. Hold and Lower: Hold the contracted position for a second, then slowly lower your heels back to the starting position as you breathe in, stretching your calves by bending your ankles. Repeat: Repeat the movement for the recommended amount of repetitions.
Average reps per set*: 26.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Stand upright with a straight back to ensure you maximize the focus on your calf muscles without straining your lower back.
- Controlled Movements: Focus on slow, controlled movements. Avoid bouncing or using momentum to lift your heels. This ensures that your calf muscles are doing the work.
- Engage Your Core: Keep your core muscles engaged throughout the exercise. This helps with balance and stability, providing a solid foundation for the calf raise.
- Full Range of Motion: Aim to achieve a full range of motion by pushing up onto your toes as high as possible and then lowering your heels fully back to the floor. This maximizes muscle engagement.
- Balance Support: If you find it difficult to maintain balance, use a wall, chair, or another stable surface for light support. This ensures safety while allowing you to focus on the exercise form.
- Foot Position Variation: Experiment with different foot positions-feet pointing slightly inward, parallel, and slightly outward. This targets different parts of the calf muscles, promoting balanced development.
- Consistency and Repetition: Consistency is key. Aim to include this exercise regularly in your workout routine. Higher repetitions can be beneficial since you are not using added weights.
- Breathing: Practice proper breathing techniques-exhale as you lift your heels and inhale as you lower them. This helps maintain rhythm and muscle endurance.
- Mind-Muscle Connection: Concentrate on the mind-muscle connection by really focusing on contracting the calf muscles at the top of the movement. This enhances the effectiveness of the exercise.
- Add Pause at Peak: For an added challenge, hold the contraction at the highest point for a couple of seconds before lowering back down. This intensifies the muscle engagement.
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