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: 

  1. Place your feet hip width on the plate. 
  2. Knees bend slightly over 90 degrees. 
  3. Hip, knee and ankle joints are in one line. 
  4. 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: 

  1. Press the glutes towards the seat cushion. 
  2. 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: 

  1. 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: 

  1. Grasp the bar, palms face upwards. 
  2. 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: 

  1. 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: 

  1. Hands on the handles in front of chest. 

Movement: Bring your upper body upwards, abs remain tensed.

James Hamill


Fitness & Training
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