Tortoise Gyms

Push-Up Progression 💪

Pick the variation that challenges you while allowing you to maintain good form.

1) Smith Machine Incline Push-Ups
2) Banded Push-Ups
3) Push-Ups
4) Suspension Trainer Push-Ups

Once you can do 8–12 controlled reps, progress to the next level.

Give it a go and let us know which stage you’re at! 👊

If you want to build a stronger back or clean up your technique, start here.

Banded Row – teaches you how to actually feel your back working. The band keeps constant tension so you learn control, not momentum.

3-Point DB Row – a supported position that locks your body in place so you can focus on strict, single-arm pulling and even strength on both sides.

Barbell Row – the full strength builder. Trains your whole back, improves posture, and teaches you how to brace and pull under load.

Get these right and your pulling strength, posture, and control all improve fast.

If you’re new to squats or unsure where to start, try these beginner-friendly progressions:

1) Wall Sit – Build leg strength and confidence.

2)Swiss Ball Wall Squat – Learn the squat pattern with extra support.

3) Suspension-Assisted Squat – Use the straps for balance and control.

4) Box Squat – Build confidence with depth and technique.

Find the variation that works for you, master it, and build from there 👊

Core workout ideas you can add into your training:

1) Machine abs crunches
2) Crunches
3) Knee tucks
4) Leg raises

Simple, effective movements to help build abdominal strength, control, and stability. Suitable for all levels, especially beginners building a strong foundation 💪

Back extensions are a simple way to build a stronger, more resilient body 🔥

They strengthen your glutes, hamstrings, and lower back while teaching you how to control your hips through a full range of motion.

It’s a simple movement, but it carries over into everything from lifting to running to everyday strength 🙌