Pallof Press

This routine involves an anti-rotation movement which is challenging because the participant must resist rotation while working the abs, lower back, glutes, obliques and more.

The Pallof Press routine involves standing in a position perpendicular to a cable column while the column’s arm is arranged around shoulder height.

The participant then grabs the handle with both hands and pulls it rhythmically towards and away from the chest while maintaining some amount of tension and pressure on the cable.

The participant’s stance should have both feet shoulder-width apart while the hips, shoulders and knees remain square and immobile throughout the duration of the routine.

Dumbbell Row

The Dumbbell Row technique is geared towards strengthening the back, arms and core. It also builds a straight posture by pulling the shoulders back and strengthening the spine.


Push-ups are a relatively simple strengthening routine. It helps in developing upper-body muscles.

The technique also engages the core and allows the participant to employ the full range of motion in the shoulder-blades.

Split Squat

The Split Squat technique is designed to build lower-body strength and it employs single-leg movements that reduce training imbalances.

Lateral Squat

This fitness routine combines two techniques; squats and lateral lunges.

The routine exercises the groin and inner thigh muscles but its effect is more apparent in strengthening the thighs, the hips and the trunk.

Hip Extension

This routine is designed specially for people who sit for long hours daily. The Hip Extension technique trains the glutes, a body part that is usually underutilized when people sit for long periods.

Equipments used for strength training are categorized according to their uses. Light equipments are used in the home while the heavier, commercial versions are used in gyms and health clubs.

These equipments include:

The G7 Home Gym

As the name implies, this machine is employed for domestic use.

Its dual-adjustable pulleys offers the user the opportunity to customize the machine or engage in an endless variety of home exercise routines.

It come with a video aid and a graphic exercise guide that instructs the owner of the techniques and exercises that can be performed with the machine.

Alongside the adjustable pulleys, the G7 Home Gym also has an adjustable back.

The Signatures Series Ab Crunch Bench

This machine is popular with gyms all over the country. This is largely because it has 11-gauge steel supports that are resistant to wear.

The designers of the machine employ dual pivot motion to ease the replication of abdominal crunch movement, thus the name.

Free Weights

There are two major types of free weights; barbells and dumbbells.

Barbells have longer bars than dumbbells but they both have steel weights attached at the end.

Barbells are used in building upper-body muscles while dumbbells are handheld.

However, both equipments require proper training and technique to handle. Lack of proper training can lead to participants’ injury.

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