BL Gym

Get fit with help from the BL Gym

Strength training isn't all about getting buff or big or ripped. It's all about proper development, balance and muscular fitness. (If you happen to get buff along the way, all the better!)

Check out the videos below, and let BL's personal trainers help you develop a well-rounded workout plan.
STRENGTH TRAINING VIDEOS
GET FIT GUIDE
- How to do the prone bridge/hand tap exercise
  Strengthen your arms, legs, chest, back and especially your core (abdominal) muscles. Watch this video to learn how to do the prone bridge/hand tap exercise correctly.
  
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- How to do squats correctly
  Squats strengthen leg, rear and stomach muscles. Watch this video to learn how to do squats correctly.
  
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- Do-It-Yourself Fitness Equipment
  Working out doesn't mean you have to spend money on expensive gear or a gym membership. Here are some workout routines you can do using easy-to-make, affordable equipment pieces.
  
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- How to do pushups correctly
  Pushups strengthen chest, arm, shoulder and stomach muscles. Watch this video to learn how to do pushups correctly.
  
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- Basic workouts to strengthen muscles
  Once your muscles are loose, try a few basic exercises like these to help you get stronger.
  
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- How to stretch before working out
  Stretching is a critical element to working out and getting in shape. Here are a few examples of stretches to get you started.
  
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- The dangers of steroids
  You're working out with the videos here in the BL Gym. Keep it up. No shortcuts. And definitely no steroids.
  
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THE BL GET FIT WORKOUT
Here's a simple dumbbell-based program to get you started.

Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.

First circuit:
Reverse Lunge
One-Arm Shoulder Press
One-Arm Lat Row
One-Leg Calf Extension
Biceps Flexion (Curl)

Second circuit:
Wide Squat
Chest Press
Rear Delt Row
Narrow Squat
Triceps Extension
One-Leg Raise
Trunk Flex

To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.

The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.

>> Download a training log