| # | Excercise | Time | Intensity | Reps | Benefits |
| Ellipticals machine AKA Cross Trainers machine | 15 mins | ||||
| Treadmill | 15 mins | ||||
| Indoor Exercise Bike | 15 mins | ||||
| Rowing Machine | 15 mins | ||||
| Seated Pec Deck Aka Fly machine | 15 mins | ||||
| Front pull down Machine | 15 mins | ||||
| Low Row Machine | 15 mins | ||||
| Biceps Curl Machine | 15 mins | ||||
| Assisted Pull Ups AKA Assist Dip Chin | 15 mins | ||||
1. Ellipticals machine AKA Cross Trainers machine
A cross trainer machine, also known as an elliptical trainer is something that you find in a gym. These machines help in working out your whole body by mimicking the way your body moves, walks, runs and climbs.
Is cross trainer good for losing weight?
Due to its high calorie burn ability, an elliptical can help you lose body fat and tone up your muscles in a shorter amount of time, especially if you focus on interval work. To maximize fat burning, you’ll need to focus on the intensity of your workouts
Benefits of an Elliptical Machine Workout
- Boost your stamina and cardio capacity
- Burn a lot of calories
- Put less stress on your joints
- Get both an upper and lower body workout
- Burn body fat
- Target specific leg muscles
- Improve your balance
- Maintain fitness after injury
- Enjoy a variety of options
2. Treadmill
The treadmill is a hugely popular aerobic exercise machine. Aside from being a versatile cardio machine, a treadmill can help you lose weight if that’s your goal.
How Long You Should Hit the Treadmill to Actually Lose Weight?
For the most effective weight-loss plan, combine treadmill cardio workouts with strength training. Here’s what a sample five-day week of workouts could look like:
- Monday: 20-minute treadmill HIIT session (you can shorten this 30-minute treadmill workout)
- Tuesday: 45-minute full-body strength workout
- Wednesday: 30-minute moderate-intensity steady-state running session
- Thursday: dumbbell resistance workout
- Friday: 40-minute walking session
In addition to helping you lose weight, working out on a treadmill has other benefits too. For instance:
- You can use the treadmill year-round.
- It’s possible to watch your favorite TV show while you exercise.
- The treadmill has handrails, which is ideal if you’re recovering from an injury.
- As with any heart-pumping cardio workout, it can help reduce your risk for heart disease and other chronic diseases, improve sleep, boost your mood, and improve brain function.
- improve endurance
- control blood sugar
- increase HDL (good) cholesterol levels
- improve memory and cognition
- protect against Alzheimer’s
- promote healthier skin
- strengthen muscles
- decrease fatigue
- decrease joint stiffness
- relieve stress and anxiety
- promote better sleep
- increase energy levels
- boost your immune system
- improve sexual arousal
3. Indoor Exercise Bike
According to health experts, cycling not only raises your heart rate but also has the capacity to burn significant amounts of calories. Doing this exercise on a daily basis will help you burn more calories, which means you’ll be able to lose fat stored in your body fat, including your abdominal fat.
4. Rowing Machine
Another machine deserving its name and attention is the rowing machine, or also known as the rower. The particular piece of equipment trains your body in several different ways. It is great for strengthening your legs and lower back and also you get hell of a training in cardio.
5. Seated Pec Deck Aka Fly machine
Pec deck flys work the pectoralis major muscles (i.e. the main, large chest muscles), to include both the sternal head (i.e. inner aspect) and the clavicular head (i.e. primarily the upper aspect of the chest, but also the upper-outer aspect).
Also Known As: Pec Fly, Machine Fly, Pec Deck, Butterfly, Seated Lever Fly
Targets: Chest
Equipment Needed: Chest fly machine
Level: Beginner
How to do Seated Pec Deck Aka Fly machine?
First pin a suitable lifting weight then adjust the seat height so that when you take position, the arc of your arms will be just below shoulder height.
Keeping your feet flat on the floor, one at a time, reach back for the machine handles. Your core is tight, your back pressed against the back pad and your arms will be outstretched, angled slightly back behind your body with palms facing forward. This is your starting position.
With a slight bend at the elbow, squeeze your chest to bring your outstretched arms together in front of your body at around nipple line, over 1-2 seconds as you exhale. The body remains stationary as your arms draw a large arc from the shoulder joint. Pause and squeeze for a brief second at the end point of the movement where the machine handles meet in the middle and the palms are facing each other.
Now reverse the movement inhaling as you do, bringing the chest back to full expansion with arms outstretched. You should feel the chest muscle being stretched and opened right up.
6. Front pull down Machine
Exercise details
- Target muscle: Latissimus Dorsi
- Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Pectoralis Minor
- Dynamic stabilizer: Triceps Brachii (long head only)
- Mechanics: Compound
- Force: Pull
Starting position
- Sit on the lat front pull-down machine and secure your thighs under the supports.
- Grasp the lever handles. Your arms and shoulders should be fully extended upward.
Execution
- Exhale as you pull the handles down to your upper chest.
- Hold for a count of two and squeeze your back muscles.
- Inhale as you return the handles to the starting position, with your arms and shoulders fully extended.
- Repeat for the prescribed number of repetitions.
7. Low Row Machine
The Pure Low Row machine safely activates multiple muscle groups including the latissimus dorsi, biceps, posterior deltoids and trapezius muscles. All Pure machines provide the feel of free weights in a guided environment and are built to the highest standards in terms of biomechanics, ergonomics and safety.
The row on Low Row Machine 9L is good substitute exercise for free weight row movements. If you have to reduce the work of the lower back muscles or want to refresh your back workout and hit the muscles from different angle this is the Machine you have to try.
How to do Low Row:
- Step 1: Sit down on the seat and grab the handles with your hands.
- Step 2: Pull the handles in to your chest.
- Step 3: Extend your arms back out to starting position.
- Step 4: This completes one repetition.
Muscles Worked:
- Middle Back
- Schoulder (secondary)
- Biceps (secondary)
- Forearms (secondary)
Low Row Machine Benefits
- Builds size and strength in the lower and mid back, lats, and rhomboids
- Engages the core to keep good form
- Machine forces you to keep strict form and control the weight
8. Biceps Curl Machine
Biceps is a relatively small muscle that doesn’t add that much to overall arm size. That is why someone can’t get big arms just training biceps.
Likewise, you can’t get really big biceps with the rest of your arm small, which is why you only get semi-big biceps with a curl machine.
And lastly, the curl machine isn’t even the best way to train the biceps, as it makes the movement to rigid and isolated, which doesn’t recruit all the muscle fibres.
When to use the biceps curl machine:
The biceps curl machine is best used at the end of a workout as a finisher to target the biceps specifically. When you completed every other, harder, better exercise and you can’t really do another set of hammer curls (or whatever you were doing) with proper form, you jump to the curl machine and finish of that biceps.
Pin a suitable weight and take position in the machine. The bench should be adjusted to a height that comfortably supports your upper arms and elbows without you needing to arch your back.
Your feet should be planted firmly and your core is tight. Your arms are outstretched on the pad in a palms up grip. This is the starting position.
Commence the movement by curling the machine handle up from the elbow joint and squeezing your biceps. The elbows should remain fixed on the bench pad while you exhale through the movement. Do not lift the elbows up.
When your biceps are at maximum contraction and the machine handles approach your shoulders, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.
9. Assisted Pull Ups AKA Assist Dip Chin
What are assisted pull ups?
Assisted pull ups or assisted chin ups are compound exercises for the upper body. During the assisted pull up using the assisted pull up machine, the exerciser holds onto the bars above their head and lifts their bodyweight up using their arms and the help of the assisted pull up machine.
What muscles does the assisted pull up machine use?
Assisted pull ups (or assisted chin ups) use the back, shoulders and arms (trapezius, latissimus dorsi, posteriod deltoid, bicep and brachialis).
This is an excellent exercise for all over upper body development.
If you complete your pull ups with an overhand grasp with palms facing away from you, your forearms take more of the stress.
If you perform chin ups using an underhand grasp with palms facing towards you, your arms will find it a little easier. This is because the underhand grip uses the more powerful bicep muscle.
Benefits of assisted pull ups
The benefits of assisted pull ups or assisted chin ups include a stronger upper body, particularly a strong back with a great, aesthetically pleasing V-shape.
Although pull ups help in thickening up your back muscles, pull ups also help you develop functional strength, not only size.
Assisted pull ups are a great way of easing into the pull up or chin up as a bodyweight exercise.
Chin ups and pull ups are very difficult exercises because they require a lot of upper body strength. By using the assisted pull up machine you can concentrate on technique and slowly building up your strength.
This is because you can gradually reduce the amount of weight on the machine that is helping you lift your bodyweight, until you can do pull ups as a bodyweight exercise without the machine.
By doing pull-ups chin-ups and dips, you can effectively and efficiently build muscles in your arms, shoulders and back. Add vertical knees raises, and you’ll soon see an increase in definition of your lower abdominal muscles. Best of all, the benefits of these exercises can be enjoyed by fitness enthusiasts of all skill and strength levels.
- Counter-resistance knee-pad platform allows user to control desired weight-assist balance
- Lat Pull-Up (wide grip) / Chin-Up (close grip) Station features easy step-up entry
- Easy access Dip Station features oversized diameter grips for ultimate comfort
- Ultra-thick DuraFirm ™ back, arm and knee pads.
- 11 gauge steel frame with 1 5/8” x 3” oval tubing
- 2″x 2″ all-4-side welded high tensile strength steel mainframe construction
- Ideal for home and commercial use
- Optional 300 Lb. and 400 Lb. weight stack available
