Workouts at gym facilities should be fun! You are not required to perform every possible exercise available at your health club or gym. Plan to focus on completing one well-executed exercise for each muscle group.

Let’s take a look at each of the major muscle groups and one of the workouts. Gym equipment is different at each facility. But certainly you can find appropriate equipment at your gym to perform at least one appropriate exercise for each group. NOTE: If your gym does not have at least one machine to exercise each of the following muscle groups, you probably need to a find a better-equipped gym.

::: Abdominals ::: Practice your best posture when using an ab machine. Keep your abs tight, your neck straight, and your chest up. Focus on your abs as you crunch up and forward. Do not use your arms. The motion is not a sit up … it’s an ab crunch. Keep your lower back flat on the machine. Slowly lower the weight almost to the end, then reverse and slowly return to your beginning position.

::: Triceps ::: When you use the tricep machine (excellent for non gym workouts), you will again need to use correct posture while keeping your back pressed against the machine. Keep your abs tight, your chest up, and elbows in. Slowly lower the weight, making sure to keep your elbows in. Right before you straighten your elbows, gently stop and move the weight back up. When your elbows reach a 90 degree position, gently stop and move the weight back down.

::: Biceps ::: Sit upright on the biceps machine and keep your back pressed against the back pad. Keep your abs tight, your chest up, and elbows in. Anchor your elbows in one position on the pad. Focus on your biceps as you lift the weight straight up. Slowly lift the weight to a 90 degree angle then carefully lower it back down and stop when your elbows are straight, then lift the weight back up to a 90 degree angle.

::: Forearms :: You can use a resistance band hammer curl to work your forearms even in home gym workouts. Your feet and your grip should both be approximately the width of your shoulders. Keep your abs tight, your chest up, and knees bent. Keep your elbows in a stable position next to your sides. Your thumbs should be pointed forward as you lift the weight straight up. Slowly lift the weight to a 90 degree angle then carefully lower it back down and stop when your elbows are straight, then lift the weight back up to a 90 degree angle.

::: Shoulders ::: While sitting on a shoulder press, press your back against the back pad. Always try to keep your abs tight while bending your knees and relaxing your chest. Focus on your shoulders as you push the weight up. Slowly push up until your elbows are almost straight, then slowly reverse the motion. As soon as your elbows are in line with your shoulders, slowly reverse the motion and push the weight back up.

::: Chest ::: Using a chest press machine, press your back against the back pad. Always keep your abs tight and keep your shoulders down while keeping your chest up. Focus on bringing your elbows together while you push the weight out. Push out until your elbows are almost straight, then slowly reverse. When your elbows are in line with your shoulders, slowly reverse the motion and push the weight back up.

::: Legs ::: While sitting on a leg press machine, press your back against the back pad. . Always try to keep your abs tight while bending your knees and relaxing your chest. As you lower the weight, make sure your knees do not move above your toes. You will need to keep your hips back in order to accomplish this. Done properly, you should feel the weight between your hips and your knees. After you become comfortable, push the weight up. Right before your knees are straight, slowly reverse the motion.

::: Back ::: The latest workouts in gyms feature rowing machines. Try to focus on maintaining the natural arch in your back while you are seated on the rowing machine. Keep your abs tight, your chest up, and shoulders back. Bring your shoulder blades together as you pull the weight back. Pull until your elbows are in a straight line with your shoulders, then slowly reverse. Right before your elbows are straight, slowly reverse the motion.

Simply focus on completing one well-executed exercise for each muscle group ….. and keep your abs tight! Sometimes it helps to watch people performing an exercise so you can visualize the correct way to perform it. Take a look at these workouts gym videos …..

As a coach a manager will be handing out suggestions to make improvements in specific areas. These areas will have to be identified by you. It is not a process which can take place in a day or two. It is a long term process. It cannot be a one way street. You have to develop a relationship with your co worker. To suggest improvements you will be analyzing the work performances. Your suggestions will include ways to improve this performance. Leadership is essential in these issues. Be supportive of your co  workers as well as help them by instructing them, guiding them and encouraging them.

All management training programs and management training courses specify that communication skills are one of the most important skills a manager can possess. This is one of the most important techniques used in coaching. You have to clearly tell your team members what your expectations are. Do not let there be ambiguity. Clear any ambiguity on the spot. Repeat yourself if necessary to get the message across. Do not leave any room for doubts. Clear them up.

Coaching is all about building relationships with clients. Do the same with your team members. If you feel there are certain areas where improvements can be, then go ahead and tell them. But, do so in a manner that does not seem to find fault, rather suggest the improvements as a way to enhance their performance. Fault finding is easy, encouraging someone to do better is not. Platitudes can be mouthed by anyone but only a genuine leader can give the correct kind of emotional support. You should only offer emotional support and should not yourself become the support.

If there are obstructions on the path to their advancement it is your duty to help remove them. After all you are also their manager and not just their coach. You can advice them on ways to remove these obstructions. Your guidance is necessary for them. Be gentle when you are advising them. Do not be harsh.

If you have attended management training classes then you would have had a session on leadership. A good leader knows the importance of Action speaks louder than words. If you want your team members to work to reach their goal, then you have to show them the way. Not by telling them how to do it but by showing how to do it. Tell them which part of their behavior or performance should be changed to show better results. Tell them how to do it.

All this advice that you have given is going to be useless if the team member is not committed to make those changes. It is your duty to ensure that the person or people are committed to making these changes. Explain to them the reasons that it is necessary for them to make this change. Tell them the benefits, if they make the change.

All management training programs or management training courses say that unless you appreciate people they are not going to be motivated to work better. So, this is another technique that a coach needs to do. So do not hesitate to appreciate the good performance and as a manager it is a good idea to reward the performance. This can do wonders for you and your team