If you’ve just watched the latest marvel release and Chris Hemsworth’s superhero rig has inspired you to get lifting, chances are you’re a little overwhelmed by the prospect of getting started in the gym. 

With so many different workouts available, it can be hard to find one that suits your level of fitness. But for those who haven’t moved in a while or are attempting their first deadlift, it’s best to start with the basics before moving on to more advanced movements. 

Fitness First trainer James Whitty has a great strength workout that tackles your whole body. For superman gains, aim for 3 sets of each. 

Cable Pull Through 

8-12 reps each side

Facing away from the machine, pull the rope attachment between your legs. Straighten your posture with your hips moving towards the machine. Reverse the movement with the rope cord shortening – your body will end up in a 100 degree position. That’s one rep. 

Assisted Pull Up Machine 

8-12 reps

With your knees rested on the padded knee rest, begin a pull up motion. Your palms should be facing away from you. Pull yourself up to the bar, your chin should get as close as it can to the bar. Slowly lower yourself until your arms straighten – use the machine’s hydraulics to assist you. 

Goblet Squat

8-12 reps

Hold a weight (dumbbell or kettlebell) with two hands in the middle of your chest. Begin a squat movement. 

Shoulder Taps

8-12 reps each side

Put yourself in a plank position but have your arms extended, palm down. Lift one hand off the ground, touching the opposite shoulder. 


8-12 reps

Again, get in a plank position with your arms extended. Lower your body by bending your arms to 90 degrees. Get as low as you can. Then, extend your arms so you return to your starting position. 


8-12 reps

With your back to ground, and facing the roof at a 45 degree angle, grap on to a TRX set of straps. Your heels should also be at 45 degrees. Pull yourself up with your chest ending up in line with the TRX handles. 


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