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Hi all I’m back with another shy girl workout!
Shy girl workout = to use only one equipment/use only one area of the gym.
Most gympods, private gyms and condo gyms have a smith machine. Today we’ll be using a smith machine for a full body workout 🏋🏽♀️
all of this can be done without the machine if you have no access to it - just replace the bar with dumbbells!
⚠️ before beginning please practice unhooking and hooking the smith machine first ⚠️
Level: beginner
Time: 30-40 minutes with rest
💪🏽 BENCH PRESS
8 reps x 4 sets
muscles worked: chest and arms
💗 move the bar to a accessible height first
💗 lie down on bench, you want the bar to be moving down to your chest so adjust yourself
💗 unhook bar and slowly bring to your chest. Push back up. That’s one set!
💪🏽 ROWS
8 reps x 4 sets
Muscles worked: back
💗 I prefer to have a platform on my feet although its optional
💗 hinge your hips, we want a straight back- NOT rounded
💗 hands on the bar about shoulder width apart
💗 pull towards your belly, feel the squeeze in your back
💪🏽 REVERSE LUNGES
6 reps x 4 sets (per leg)
Muscles worked: quads and glutes
💗 platform is optional
💗 rest the bar on your back
💗 move one leg down to a lunge
💗 important: when going up, PUSH with your front foot- the foot that’s on the platform. We do not want to push from your back foot.
ALTERNATIVE: hold two dumbbells at the side of your leg
💪🏽 SHOULDER PRESS
8 reps x 4 sets
💗 depending on how heavy the bar is, this might be difficult!. Do substitute with dumbbells if your form starts compromising
💗 engage your core, back straight, push the bar above you
💗 move it back down to collarbone level and repeat
when I was first starting out I depended on the snitch machine a lot!! I still do when I want to switch up my routine! Let me know what are your other favourite smith machine exercises!
#Fitness #Lemon8SG #Lemon8Lifestyle #smithmachine #shygirlworkout