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Gym Fitness

Meta-Age gym fitness is a three-month, three-times-a-week program for each muscle group to accomplish – overload, progression, and specificity

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Lateral Band Exercise
The band lateral raise exercise involves standing on a resistance band with feet shoulder-width apart, then lifting the band laterally until arms are parallel to the ground. This movement targets the lateral deltoids, enhancing shoulder strength and stability.

To perform band lateral raises:

  • Stand on a resistance band with feet shoulder-width apart.
  • Hold one end of the band in each hand, arms at the sides.
  • Lift arms laterally until they’re parallel to the ground.
  • Lower with control and repeat for desired reps.

Cable Front Rise

The cable front raise involves standing in front of a cable machine with a handle attached to the lowest pulley, then lifting the handle in front of you with straight arms until they’re parallel to the ground. This exercise targets the anterior deltoids, enhancing shoulder strength and stability.


To perform cable front raises:

  • Stand facing a cable machine with the handle attached to the lowest pulley.
  • Hold the handle with an overhand grip, arms straight.
  • Lift the handle directly in front of you until your arms are parallel to the ground.
  • Lower the handle back down with control.
  • Repeat for desired reps.

The Overhead Press

Whether performed with a barbell or dumbbells, targets the shoulders, triceps, and upper chest. Ensure proper form by keeping your back straight, avoiding excessive arching or leaning, and maintaining control throughout the movement.

 

To perform:

  • Stand with feet shoulder-width apart, holding the barbell or dumbbells at shoulder height, palms facing forward.
  • Engage your core and brace your glutes.
  • Press the weight upward, extending your arms fully overhead.
  • Lower the weight back to shoulder height with control.
  • Repeat for the desired number of repetitions.

Suspension straps wide arm Lat Pull

The suspension straps’ wide arm Lat Pull involves holding onto the straps with arms extended and wide apart, then pulling your body up by engaging your lats until your hands reach your sides. This exercise targets the latissimus dorsi, improving back strength and stability.


To perform:

  • Hold suspension straps with arms extended and wide apart.
  • Lean back, engage your core, and keep your body straight.
  • Pull your body up by bending your elbows and engaging your lats.
  • Lower yourself back down with control.
  • Repeat for desired reps.

Suspension Straps Rows
Suspension strap rows involve holding onto the straps with arms extended, then pulling your body toward the anchor point by bending your elbows and retracting your shoulder blades. This exercise targets the back muscles, including the lats, rhomboids, and rear deltoids, improving upper body strength and posture.


To perform:

  • Hold onto the straps with arms extended, body at an angle.
  • Keep core engaged, back straight.
  • Pull your body towards the anchor point by bending your elbows.
  • Squeeze your shoulder blades together.
  • Lower yourself back down with control.

Inclined dumbbell Row
The inclined dumbbell row involves lying face down on an incline bench, holding dumbbells in each hand, then rowing them upward toward your chest. This exercise targets the upper back muscles, including the rhomboids and traps.

 

To perform:

  • Set an incline bench to about a 45-degree angle.
  • Lie face down on the bench, holding a dumbbell in each hand, arms hanging straight down.
  • Pull the dumbbells up toward your chest by bending your elbows and squeezing your shoulder blades together.
  • Lower the dumbbells back down with control.
  • Repeat for desired reps.

Dumbbell Bench Press
The dumbbell bench press involves lying on a bench, holding dumbbells at chest level, then pressing them upward until arms are fully extended. This exercise targets the chest, shoulders, and triceps, improving upper body strength and muscle mass.

To perform:

  • Lie flat on a bench with a dumbbell in each hand, elbows bent and palms facing forward.
  • Press the dumbbells upward until your arms are fully extended.
  • Lower the dumbbells back to chest level and repeat for the desired number of repetitions.

Decline push-ups
Decline push-ups involve elevating your feet on a stable surface such as a bench or box, then performing push-ups with hands on the ground. This variation targets the lower chest, shoulders, and triceps, increasing difficulty.


To perform:

  • Assume a push-up position with your hands on the floor and your feet on a stable surface, like a bench or box.
  • Lower your chest towards the ground by bending your elbows.
  • Push back up to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Dumbbell Flyes

The exercise targets the chest muscles. Lie on a bench, hold dumbbells above chest with slightly bent arms. Lower arms out to sides, feeling a stretch, then bring them back up. Keep a slight bend in elbows throughout.

 

To perform:

  • Lie on a flat bench with a dumbbell in each hand, arms extended above your chest, palms facing inward.
  • With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest.
  • Keep your elbows slightly bent and maintain control throughout the movement.
  • Pause when your arms are parallel to the ground.
  • Contract your chest muscles to bring the dumbbells back up to the starting position.

High Plank and Knee Draw

The high plank and knee draw exercise starts in a plank position. From there, alternately draw your knees towards your chest while maintaining a stable core and straight back. This movement engages the abdominals, obliques, and hip flexors, enhancing core strength and stability.


To perform:

  • Start in a high plank position with your hands directly beneath your shoulders and your • body forming a straight line from head to heels.
  • Engage your core and lift one knee towards your chest.
  • Return the leg to the starting position and repeat on the other side.
  • Continue alternating legs while maintaining proper plank form.

Boat Pose
The Boat Pose exercise involves sitting on the floor, lifting your legs and torso, forming a “V” shape with your body. Arms extend forward or alongside the legs. This posture strengthens the core, hip flexors, and spine while improving balance.

 

To perform:

  • Sit on the floor with your legs extended in front of you.
  • Lean back slightly and lift your legs off the floor.
  • Extend your arms parallel to the floor.
  • Hold this position, balancing on your sit bones, for the desired duration.

Side Plank

The side plank is a core-strengthening exercise where you support your body weight on one forearm and the side of your foot, keeping your body in a straight line. It targets the obliques and improves stability.

 

To perform:

  • Lie on your side with your legs straight and stack your feet on top of each other.
  • Prop yourself up on your forearm, elbow directly beneath your shoulder.
  • Lift your hips until your body forms a straight line from head to heels.
  • Hold for the desired duration, then switch sides.

Dumbbell curls

Dumbbell curls involve holding a dumbbell in each hand, arms fully extended at your sides, then bending your elbows to curl the weights upward towards your shoulders. This exercise primarily targets the biceps, enhancing arm strength and definition.


To perform:

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended at your sides, palms facing forward.
  • Keep your elbows close to your body.
  • Curl the weights upward towards your shoulders by bending your elbows.
  • Squeeze your biceps at the top of the movement.
  • Lower the weights back down to the starting position with control.

Repeat for desired reps.

Triceps Kick Back
The triceps kickback involves bending forward with a dumbbell in one hand, then extending the arm backwards until it’s straight. This exercise targets the triceps, promoting strength and definition in the back of the arms.

 

To perform:

  • Hold a dumbbell in one hand and hinge forward at the hips, keeping your back flat.
  • Keep your upper arm parallel to the ground and extend your forearm backward until your arm is straight.
  • Contract your triceps at the top of the movement.
  • Slowly lower the weight back to the starting position.
  • Repeat for desired reps, then switch sides.

Hammer Curl

Hammer curls involve holding dumbbells with a neutral grip (palms facing each other), then curling the weights upward while keeping the elbows close to the body. This exercise targets the brachialis and brachioradialis muscles and the biceps.


To perform:

  • Stand with feet shoulder-width apart, holding dumbbells by your sides with a neutral grip (palms facing each other).
  • Keeping elbows close to your body, curl the weights upward.
  • Pause at the top, then lower the weights back down.
  • Repeat for desired reps.

Weighted Wall Sit

The weighted wall sit involves holding a weight on your lap while maintaining a seated position against a wall; thighs parallel to the ground. This exercise targets the quadriceps, hamstrings, and glutes, enhancing lower body strength and endurance.

 

To perform:

  • Stand with your back against a wall and feet shoulder-width apart.
  • Place a weight on your lap, such as a dumbbell or plate.
  • Lower your body until your thighs are parallel to the ground.
  • Hold this position for the desired duration.
  • Slowly rise back up to the starting position.
  • Repeat for desired reps or time.

Calf Jumps
Calf Jump exercises involve standing with feet shoulder-width apart, then explosively pushing off the ground using your calf muscles to jump into the air. This plyometric exercise targets the calf muscles, improving strength and power.

 

To perform:

  • Stand with feet shoulder-width apart.
  • Bend your knees slightly, then explosively push off the ground using your calf muscles to • • jump into the air.
  • Land softly and repeat for desired reps or time.

Barbell Squats
Barbell squats involve placing a barbell on your upper back, standing with feet shoulder-width apart, and then lowering into a squat position by bending your knees and hips. This exercise targets the quadriceps, hamstrings, and glutes.

 

To perform barbell squats:

  • Stand with your feet shoulder-width apart, the barbell resting on your upper back.
  • Keep your chest up and core engaged, and lower your body by bending your knees and hips.
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