Exercise no. 1

Seated Face Pulls | Linda

Use a rope attachment on a high pulley. Sit a few steps away from the pulley holding each end of the rope attachment in each of your hands. Bend your knees as if you’re in the row position, and place the end of your feet flat on the floor in front of the pulley or on the pulley column.

  1. Keep your back and torso straight. Exhaling through, pull the cable towards your face naturally bending your elbows out. Your arms should be in an almost “T” shape with your body.
  2. Hold this pose for a second then slowly ease the cable back to your starting position inhaling during the process.
Exercise no. 2

Landmine Press | Linda

4 sets of 10 reps

  1. Start by placing a barbell into a landmine press machine, or by putting one end of a barbell in a corner with a dumbbell on top for stability. Load your desired amount of weight.
  2. Sit at the other end of the barbell on your knees with your torso/upper body perpendicular to the ground and you lower legs.
  3. Grip the barbell with two hands wrapped around the top and pull the barbell up to your about under your chin. This is your starting position.
  4. Exhale while pushing the barbell upwards so that your arms are extended diagonal from your body but are now straight.
  5. Inhale and bring the barbell back down to the starting position.
  6. Repeat for the desired amount of reps.
Exercise no. 3

Standing Military Press | Linda

4 sets of 10 reps

  1. Start by picking straight barbell with a weight that you’re comfortable doing the recommended number of reps with. Place the barbell on a high squat rack at around your chest’s height.
  2. Grab the barbell with both hands slightly more than shoulder width apart. Lift the barbell onto your chest/collarbone and slightly bend your knees. Note that your feet should be about shoulder width apart.
  3. Now lift the barbell straight over your head and lock your arms.
  4. Inhale and bring the barbell down to until it touches the bottom of your neck.
  5. Exhale while lifting the bar back up to the top.
  6. Repeat for the desired number of reps.
  7. Bring the barbell back down to your collarbone/bottom of your neck and rerack the barbell safely.
Exercise no. 4

Cable Upright Rows | Linda

There are many variations to this exercise, however, we’ll go over two here.

  1. Start by picking attaching an EZ bar or short, straight rolling bar to a low cable pulley. Select your desired amount of weight
  2. With your feet shoulder width apart and your legs slightly bent. Hold the bar in your hands with your palms facing down and towards each other following the natural curve of the bar. You should be holding the bar close to your body with your arms extended downward.
  3. Exhale while pulling the bar vertically up. Your elbows should kick out to your sides.
  4. Pause for a moment at the top of the movement then inhale while slowly letting the bar back down.
  5. Repeat for the desired amount reps.
Exercise no. 5

Lateral Raises | Linda

4 sets of 10 reps

  1. Start by picking a pair of dumbbells that will allow you to complete the recommended number of reps. Stand straight with your feet about shoulder width apart with a slight bend in your knees.
  2. Keep your torso upright and your back straight while holding both dumbbells on to your sides. The inside of your hands should be facing each other and your fist should be facing downwards almost as if you’re going to punch the ground.
  3. Lift the both dumbbell up directly up towards your sides until your arms are slightly above your shoulders. Your elbow should be slightly bent but the rest of your arm should.

Linda Piyawadhanachai

I first got into weight lifting when I got hired into an office job. I found myself eating junk food and fast food all the time. I knew if I kept this up, I would later regret it in the future. I wanted to make a change and want to help others make a change too!
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