If you show up to the gym and have absolutely no idea what you're doing, you actually fit right in! Even though it doesn't look like it, most people have no idea what they're doing for strength training. So don't feel bad :)Today's strength post is for all those who leave the gym if the class they went to the gym for was canceled, and they just don't know what else to do when there's no instructor.
Although machines aren't the best or most effective way to get our strength workout, it's at least a start. The best way we can work out is by using our core, through balance and stability, and doing multiple muscle groups at the same time. But, since I'm not there with you to coach you through all the proper form and technique, I can at least give you some safer options with machines.
You want to start with your bigger muscle groups, then work down to your smaller ones. Ex, core, legs, quads, hamstrings, chest, back, lats, shoulders, biceps, triceps. Do 15-20 reps for each of these. If you are new, start off with only one set per muscle group. If you're seasoned with weights, do 2 sets of each of these, but no rest in between. Go from one muscle group to another immediately after, then back to the first, instead of doing the same muscle group right in a row.
Basic Total Body Strength Work Out - With Machines
1. Plank
2. Squat or Leg Press Machine- Most gyms have a machine like this one. Make sure your back stays against the back, bring your feet out in front of you, keep them shoulder width apart, and squat down to 90 degrees if you can.
3. Hamstring Curl Machine - there are different types but this is the most popular. It's working the muscles behind your legs. For more advanced moves, do this with the stability ball.
4. Chest press Machine - do 20 push ups with this if you can.
5. Row Machine - if you're ready for something new, do this standing instead. You'll burn more calories by just standing! Or you can add a squat to it. Squat, then row.
6. Shoulder Press - you can do this with dumbbells too, standing on one leg or on a Bosu ball if you're ready for a challenge.
7. Biceps Curl - if you want to be more creative, stand on one leg. Or do this with your lunges.
8. Triceps Extension - keep your elbows close to your body. Start at a 90 degree angle, and push your arms down near your side until your arms are extended.
9. Crunches - There's almost nothing better we can do than good old fashion crunches. If more advanced, bring your feet up, or even straight up in the air. Now try and touch your toes.
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