WORKING YOUR WHOLE BODY in one workout is perfect for beginners and people on the go. If you only have a couple of hours per week to dedicate to your training, a wholebody programme like this one can keep you fit.
This programme is a mix of machine and free-weight (barbell and dumbbell) exercises. While machines offer a lot of benefits to beginners because of their safety and the controlled movement patterns, it’s also important to get your body accustomed to free weights. Doing a little of each is a good bet for faster advancement.
Don’t forget to breathe! Advanced bodybuilders and strength-training athletes learn to adjust their breathing patterns on exercises depending on the particular move, but beginners should simply follow this rule: breathe out as you pass the most difficult part of the move, breathe in as you return to the start.
SPLIT SQUAT
START: At the beginning, use just your body weight so you learn the movement. Stand with both feet together, then take a giant step forward with your right leg. Your left heel will lift off the floor.
MOVE: Drop your body downward by bending your right knee and lowering your left knee toward the floor. Reverse the motion and press back up into a standing split squat. Complete all reps for one side, then switch to the other.
BARBELL PREACHER CURL
START: Set the seat height so that when you sit down, the arm rest is slightly below shoulder level. Take an underhand grip on a barbell and place the backs of your upper
arms firmly against the pad.
MOVE: Slowly curl your arms and raise the weight to a point where your elbows are just a bit beyond 90 degrees. Flex at the top of the movement, then slowly lower the weight.
SEATED CALF RAISE
START: Sit in the machine and place the balls of your feet on the platform so that your heels hang off the edge.
MOVE: Raise your heels as high as possible and release the safety bar. Lower your heels as far as you can, then reverse the motion and raise your heels as high as possible.
This programme is a mix of machine and free-weight (barbell and dumbbell) exercises. While machines offer a lot of benefits to beginners because of their safety and the controlled movement patterns, it’s also important to get your body accustomed to free weights. Doing a little of each is a good bet for faster advancement.
Don’t forget to breathe! Advanced bodybuilders and strength-training athletes learn to adjust their breathing patterns on exercises depending on the particular move, but beginners should simply follow this rule: breathe out as you pass the most difficult part of the move, breathe in as you return to the start.
SPLIT SQUAT
START: At the beginning, use just your body weight so you learn the movement. Stand with both feet together, then take a giant step forward with your right leg. Your left heel will lift off the floor.
MOVE: Drop your body downward by bending your right knee and lowering your left knee toward the floor. Reverse the motion and press back up into a standing split squat. Complete all reps for one side, then switch to the other.
BARBELL PREACHER CURL
START: Set the seat height so that when you sit down, the arm rest is slightly below shoulder level. Take an underhand grip on a barbell and place the backs of your upper
arms firmly against the pad.
MOVE: Slowly curl your arms and raise the weight to a point where your elbows are just a bit beyond 90 degrees. Flex at the top of the movement, then slowly lower the weight.
SEATED CALF RAISE
START: Sit in the machine and place the balls of your feet on the platform so that your heels hang off the edge.
MOVE: Raise your heels as high as possible and release the safety bar. Lower your heels as far as you can, then reverse the motion and raise your heels as high as possible.
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