Transform your body at Venus Studio

You have tried all of the diets and spent hours in the gym, attending weight loss meetings to no avail. It is time to make a change to transform yourself, from the inside out. Venus Fitness Studio is the place for you to come and transform yourself.

It is a well-known fact that in order to lose weight we need to eat less and move more, but putting this into practise always seems to be a lot more complicated than it seems. There are so many factors which affect our weight loss: hormones, age, genetics, fitness levels, nutrition and support to name but a few.

When you become a VF (Venus Fitness) lady and attend your PT sessions/fitness classes at Venus, you are taking a step towards truly reaching your fitness goals. Your mindset and body will only change by making exercise and good nutrition a regular habit.

Cardio is certainly a good way to help burn calories and improve heart health, but a more important and effective way of losing those inches and getting toned arms, perkier bottom and curves in all of the right places is by adding weight training into your fitness regime.

Examples of some of the weight training exercises you will discover and practice at Venus are:


The deadlift is one of the most effective exercises for developing strength and muscle. It’s a full-body exercise that recruits a lot of muscle mass, the deadlift also builds total-body musclevenus-fitness-deadlift.


  1. Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
  2. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.
    Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
  3. After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  4. Lower the bar by bending at the hips and guiding it to the floor.


Barbell squats

venus-fitness-barbell-squatsThe Squat is a full body compound exercise. You Squat by bending your hips and knees while the bar rests on your upper-back. Squat down until your hips are below your knees. Keep your knees out and lower back neutral. Then Squat back up. Lock your hips and knees at the top. Squats work your whole body. Your legs bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs.


Bench press

The bench press is widely known as a “chest” exercise, however, that’s definitely not all it is. The bench uses your shoulders, triceps, forearms, lats, and pecs, traps, rhomboids, and pretty much every muscle in your upper body.venus-fitness-bench-press

  1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
  3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  4. Repeat the movement for the prescribed amount of repetitions.
  5. When you are done, place the bar back in the rack.


If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.

Don’t bounce the weight off your chest. You should be in full control of the barbell at all times.

Venus Studio Weights offers weight training in a classroom environment. If you would like to learn to train with dumbells and barbells in a private environment then book in for a PT session in the PT Suite


A) Squats, squats and more squats!!!

Lose weight and lift/tone the legs and glutes with squats.  Squats are also highly versatile: you can do them anywhere, even while brushing your teeth or cooking your tea. Multitask by adding bicep curls and other moves to make them harder.

woman doing squat exercise to lose weight

  1. Stand with your head facing forward and your chest held up and out.
  2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
  3. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
  4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
  5. Keep your body tight, and push through your heels to bring yourself back to the starting position.

You’re not going to get the butt you want by sitting on it!

Start with three sets of 10 squats, and then add more reps (12, 15) as you get used to the motion. It’s definitely awkward at first, so don’t expect to master the squat right away. Focus on your form, and then worry about adding reps/weight.


A) Push ups

The pushup is one of the most perfect exercises for weight loss. Toning and strengthening almost every part of the body — especially the upper body and core — pushups can be done anywhere and at any time. It’s also easy to modify the pushup to make it easier or more challenging, depending on your fitness level. As with any exercise, it’s important to do pushups correctly in order to avoid injury.

Woman doing push up exercises

  1. Begin on your hands and knees with your hands underneath your shoulders but slightly wider than your shoulders.
  2. Come onto the balls of your feet and the heels of your hands, and then walk the feet back until you’re in the plank position. Keep your hips lifted to avoid the lower back bowing so the belly sags towards the ground.
  3. Begin to bend your elbows, lowering your body in one solid piece down towards the floor. Your elbows will bend out to the side, not behind you. Keep your abdominal and leg muscles engaged throughout the entire movement. Your head should stay in line with your spine; not droop.
  4. Lower yourself down until your chest is about an inch or two from the ground and then slowly push yourself back up to the starting position. Push through the heels of your hands in order to return to the starting position.

Strong is the new skinny


A) Plie squat and calf raise

There’s a reason why ballet dancers have such beautifully toned legs. Perfect inner thigh gap, sculpted outer thighs and hips. This is a super effective hip and thigh toner.

young girl doing ballet plie exercise

  1. Stand with your feet wider than hip-width apart, toes slightly turned out and hands on your hips
  2. Bend your knees over your toes and bend into a squat, making sure abs are braced to help with balance.
  3. Hold this position and lift your heels up (without raising your hips) and then press them back down 10 times in a row
  4. Return to standing to complete one rep.
  5. Do 5 reps total

Killer legs come from killer workouts


Plank (spice it up a bit)

The plank is an effective exercise that has great benefits— it strengthens your core from the inside out, and this is exactly what your posture and core will be crying out for. Make the exercise more challenging and dynamic by changing your body position.

Woman doing the plank exercise to firm stomach muscles

Standard plank

Get into the standard plank position: Either with arms straight and your weight positioned on your hands, or your elbows bent 90 degrees and both forearms resting on the floor, your body should form a perfectly straight line from the crown of your head to your heels with your feet shoulder-width apart and your toes touching the floor.

Suck it up now and you won’t have to suck it in later

Walking plank

Start in the standard plank position with your arms extended straight. Walk to your right on your hands—keeping your feet fixed—stop and pause, then reverse direction and move towards your left. Set your stopwatch for 10 to 40 seconds, and walk back and forth three to six times.

“Abs are made in the kitchen” contact us and we will be able to discuss your nutrition to ensure that you have that toned midriff and weight loss you desire!

** Before starting any weight loss/exercise regime you should consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you and your own doctor if you have a medical condition or taking medication or have related concerns.

Do not undertake any exercise program, diet or treatment provided by the site, without professional or qualified supervision.

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