Winter Shred- Beginner Total Body Workout
If you’re looking to shed body fat and have a quick, efficient gym session, a full-body workout is a great place to start. Even if you are more experienced in the gym, this is a great way to get in a good sweat in a short amount of time.
Leg Press
Sets: 4
Reps: 8-10
Starting position:
- Place your feet hip width on the plate.
- Knees bend slightly over 90 degrees.
- Hip, knee and ankle joints are in one line.
- Keep your lower back permanent in contact with the pad.
Movement: Push the plate upwards until your knees are extended without locking out fully.
Machine Leg Extensions
Sets: 4
Reps: 8-10
Starting position:
- Press the glutes towards the seat cushion.
- Knee joints are in line to the center of rotation of the machine.
Movement: Extend knee as far as possible before bending back to approximately 90 degrees.
Machine Chest Press
Sets: 4
Reps: 8-10
Starting position:
- Back resting on backrest, grips at chest-level, elbows slightly inwards, shoulders deep.
Movement: Push the handles forward until the elbows are slightly bent and move back.
Machine Row Supinated
Sets: 4
Reps: 8-10
Starting position:
- Grasp the bar, palms face upwards.
- Straight back.
Movement: Draw the shoulder blades to the spine and pull the handles to the sternum. Keep the shoulders lowered.
Machine Shoulder Press
Sets: 4
Reps: 8-10
Starting position:
- Overhand grip at ear level, elbows slightly inwards and down.
Movement: Press upwards and lower down again.
Machine Crunches
Sets: 4
Reps: 8-10
Starting position:
- Hands on the handles in front of chest.
Movement: Bring your upper body upwards, abs remain tensed.
