Aw boo hoo! I wish I knew where you could get something similar in the US. Perhaps someone else will help? You can always post in the forum too, and someone might help you out there too! I love that step because it’s so sturdy and clips in and out of the high and low position. They must do them in the US! Did you search for Reebok Deck?

Thank you! Going there now. BTW I went out to get myself some heavier kettlebells today. Your comments on lifting heavy really inspired me. I used to lift heavy at the gym, but have not challenged myself in a long time. I wish they sold your Reebok bench here in the states. BOOHOO Any suggestions of an alternative.

Hey Christine! Thanks for your feedback 🙂

Check out my recent article on My Training Week. It will answer your question. It is in my FAQ section which I am building for these commonly asked questions 😉

Hope it helps!

Thank you Marianne 🙂

Close Push Ups (and various push ups) would do for triceps, until you build more strength. You can also use bands to assist dips. Your one pull up will turn into 2, then 3 etc; just keep working on them 😀 But triceps are harder to work for sure, but I love training triceps, don’t know why 😛

I think you can still do both but whether you grow much muscle may actually come down to your calorie intake too, so just make sure you are eating enough to support your goal. Basically the program you are describing is a Strength and Conditioning one, which is what I do – so you should get good results 🙂

All you can do is keep adjusting things every few months until you get the results you want. You will find what works best for your body.

ohhh I can do only one pull up and forget dips, I have ‘fly’ arms loll my legs to heavy hahaha I do reverse pull up to prepare myself for more and triceps is dying for work loll 😉

Hey

Thank you so much!

I still enjoy your circuits, do you think If I go to the gym 3 times per week and do one training for growth and another two for endurance etc will still achieve what I want? or I must stick to weights for 3 times per week maybe for 3-4 months and then go back to circuits? I still want to build up some nice arms.

Love you and thank you for your time <3

Hugs from London xxx

Thank you Ania.

It’s maybe not that you need to be much leaner, but you just need to do some specific arm work to build some triceps, biceps and some shape to your deltoids. Some body weight exercises that will help are push ups, dips (if you can manage these) and pull ups. If you have dumbbells available then you can add bicep curls, skull crushers and tricep kick-backs with some lateral and front raises. Use a weight that you can just manage about 12 reps in the first set and then progress the weight, finishing with a set of 6-8 reps. Make each rep count and don’t perform them too fast.

For your butt, I recommend Glute Bridges, Squats, lunges, kettlebell swings, deadlifts, back extensions (focusing on squeezing your butt). For all of these exercises start with body weight and perfect your form, then gradually add more resistance by using Kettlebells/dumbbells/barbell/weighted vest; something that allows you to get progressively stronger by challenging the muscles. This will help the muscles grow and add loads of shape!

Finally, make sure you are eating enough to promote muscle growth and recovery. Without adequate calories you won’t see the best results. You don’t need to eat loads, but make sure you are not is a chronic calorie deficit. Getting leaner may actually make your muscles to appear more saggy, so focus on building a body to last rather than lean out. You will find with more muscle on your frame, it will be easier to stay lean anyway 🙂

Hope this helps 🙂