Today's Workout: 3 miles running
It's no secret that I am a big fan of body weight workouts that you can do almost anywhere, but that doesn't mean you should avoid weight machines if you have access to them!
Next time you are at the gym, try out this workout!
Leg Press: To target your butt, position your feet higher on the plate and adjust the seat so you can bring your knees very close to your chest. For your quads, put your feet lower on the plate. Avoid going on your tiptoes unless you want to tone your calves. 3 x 15
Cable Machine Biceps Curl: The cable machine allows for multiple planes of motion and therefore uses more muscle fibers. Also, standing up while doing curls helps engage your core. Set the adjustable pulley on the machine so it's as close to the floor as possible and curl the bar up toward your chest. Do a full extension (lower the bar all the way down to your thighs), then a half extension (lower to your waist so elbows are at 90 degrees), and count that as one rep. 3 x 15
Cable Machine Overhead Triceps Extension: Set the pulley at the top. With your back to the machine and feet staggered, start with elbows bent 90 degrees by your ears, holding the bar behind your head. Pull to extend arms over head, keeping your elbows close to your ears throughout. 3 x 15
Lateral Raise Machine: Unlike the shoulder press, a lateral raise really targets the round part of your shoulder, which gives your upper arm a sculpted look. Raise your arms to shoulder level, parallel to the floor (don't go higher or you could injure your shoulder), then lower to your side right before the elbows touch the body. 3 x 15
Assisted Chin-Up Machine: The wider the grip, the more you'll work the top portion of your upper-back muscles (lats). A closer grip will hit more of the lower fibers near the bra band. 3 x 15
To rest muscles in-between sets, either alternate a leg exercise with an arm exercise, or hit the floor for 60 seconds of core (plank, crunches, bicycle twists, etc).
Photos and exercises by Fitness Magazine.