Basic Whole Body Workout
March 12, 2019Getting in Shape and Being Healthy is EASY!
March 29, 2019Basic Whole Body Machine Workout
Heres an example of a whole body machine workout that’s suitable for most beginners to intermediates.
The
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Warm up with a whole body exercise such as the elliptical ( cross trainer ) machine. 5-10min will surface
1.Ab Curls
Note: Don’t go too wide with the elbows.
2.Woodchop
Example 2
Alternative
Pallof Press
6. Pulldowns / Lat Pull Down Machine
How to
Repetitions ( Reps ) Start with higher reps of around 15 – 20 reps, these will encourage you to perfect the movement and gain better control.
As you get stronger and more confident, you can reduce the reps and use more weight.
Sets
Start with 1 set of each to gauge time, adding a second where possible. Work up to 3 sets of each exercise.
Exercise order As a beginner, I would suggest you perform one set after another before moving on to the next exercise. When you gain confidence, feel free to go through them in a circuit fashion, so one exercise followed shortly by the other. This is a lot more demanding, cardiovascular wise.
Rest
Different periods of rest are applicable for different outcomes.
Shorter rest emphasizes more cardiovascular stimulus and the use of lighter weights. More extended rest can be better for more of an emphasis on muscle building.
Examples:
No Rest – moving from exercise to exercise in circuit form is more geared the intermediate, that has developed excellent exercise form and control.
Short Rest – of between 10 seconds to 60 seconds, again more geared for the intermediate that’s emphasizing general fitness.
Longer Rest – 60sec, 3mins to complete recovery, better for the beginner so that each set is performed with the emphasis on form, control, strength, and muscle building. Also better for building muscle.
As you get stronger and more confident, you can reduce the reps and use more weight.
Terms used:
Reps The act or an instance of repeating or being repeated. A motion or exercise (such as a push-up) that is repeated and usually counted.
Sets A set is a group of consecutive repetitions.