Hit the bench press!
The bench press is one of the easiest exercises to do and the most commonly messed up ones in the whole list. For a proper bench press you need to lay back with your legs flat on the ground. You want to use your feet in order to stabilize your position on the bench, but you don’t want them to be super far away. Keep your shoulders on the bench but your back arced with your chest up. A proper rep on the bench will include you pushing the barbell up and then slowly letting it down until it touches your chest, repeating the process as many times as possible. The more reps you do, the more calories you will burn. So if you want to see more weight loss than muscle gain opt for a lower weight with a higher rep. If you want to see muscles then do as much weight as possible, just make sure to have a spotter there behind you to watch your work and help you if you struggle.
Hit the bench press
Lunge for the distance!
Lunges consist of you holding a weight in both hands and then stepping forward, loving yourself to one knee before standing up straight in the new position. With the right weight, and form, this simple exercise can be grueling. If your gym has a basketball court then get a pair of dumbbells and head to the court. Lunge your way around the entire court, stopping only when you reach your starting spot. Go get hydrated with some water and then repeat the process again. If you aren’t going all the way to your knee then you aren’t getting the most out of the lift. So make sure to get your knee all the way to the ground in order to maximize potential.
Lunge for the distance!