Warm-Up (5-10 Minutes) Start with 5-10 minutes of light cardio (jogging, brisk walking on the treadmill, jump rope, or dynamic stretches) to raise your heart rate and activate your muscles. 1. Dumbbell Thrusters (3 Sets of 12-15 Reps) Why: Whole-body exercise that boosts your heart rate quickly, burning a lot of calories. Regressions: Squat Thrusts … Read more
As Melbourne braces for its ongoing heatwave, staying active and maintaining your fitness goals can feel like a challenge. But don’t worry! We’ve got you covered with some practical tips on how to keep cool while still crushing your workouts. At Hammer’s Gym, we’ve created an environment that allows you to stay fit, no matter … Read more
The holiday season is upon us, and between shopping, family gatherings, and all the celebrations, it can be hard to find time for your usual workout routine. But don’t worry staying fit doesn’t have to mean hours in the gym. With a little creativity and a focus on efficiency, you can still get a great … Read more
The festive season is just around the corner, and while it’s a time to relax, enjoy great food, and celebrate with loved ones, it can also be a challenge for anyone trying to maintain their fitness and health. Between the Christmas feasts, cold weather, and busy schedules, it’s easy to let your workout routine slip. … Read more
At Hammers Gym, we pride ourselves on being more than just a fitness facility. We’re a community dedicated to the pursuit of excellence, and our commitment to helping our members achieve their fitness goals has attracted some incredible talent over the years. From former champions to action movie stars, our gym has welcomed a remarkable … Read more
With summer just 100 days away, there’s no better time to jumpstart your fitness journey. In Australia, where sun-soaked days and beach outings are part of the lifestyle, getting a head start now can set you up for a fantastic summer. Here’s why you should begin training today and how you can make the most … Read more
For the EOFY Hammer’s Gym has had a massive restock of gym equipment and attachments. Barbell pads, rubber attachments, ankle cuffs and much more! Including resistance bands with a huge range of light to very heavy. So why not talk about why these are such a great gym essential and how to use them effectively. … Read more
With the colder weather the reduced temperature causes muscles to contract and tighten, making them less elastic and more susceptible to strains and tears. A proper warm-up increases muscle temperature, flexibility, and blood flow, preparing your body for the demands of exercise and reducing the risk of injury. Moreover, warming up in winter helps mentally … Read more
As we approach the end of the financial year (EOFY), many of us are looking forward to receiving our tax returns. It’s that time of the year when a little extra cash finds its way back into our pockets, presenting a perfect opportunity to invest in ourselves, particularly in our health and fitness. At Hammer’s … Read more
Let’s face it, fitting exercise into busy family schedules can feel like an impossible feat. Between work, school, and extracurricular activities, finding time to sweat it out as a unit often gets pushed to the bottom of the list. But what if we told you that turning fitness into a family affair could be the … Read more
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