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looking for help
- Thread starter blkhwks
- Start date
Try 25-30 minutes of cardio work 5-6 days a week and a whole body circuit workout 3 days a week. Eat healthy, no fast food and drink plenty of water. This will get you started.
My dad bought a similar home gym machine recently which appears to have the same exercise potential (but is much less flashy). I found that with the bottom pulley (which most people would use for a bicep curl) I could perform cable deadlifts if I face the machine and use my bodyweight to hold down the front of the machine with my feet. Another exercise I'd use with the low pulley is a 1-arm row combined with a lunge which, much like a deadlift, would be a good way to get the whole body into the movement and thus burn a lot of energy.
Try the following circuit:
Bodyweight squats
Lat pulldown
Cable deadlift
Chest press
1-arm row and lunge (one side)
1-arm row and lunge (other side)
Perform each exercise for 1min, then move onto the next exercise. Once you've completed all exercises, have a quick drink and rest 1min, before completing the circuit again. Perform the circuit 3 non-consecutive days per week (eg Mon, Wed, Fri).
Progressions:
Week 1 - perform 3 cycles of the circuit each session.
Week 2 - perform 4 cycles of the circuit on the first session of the week, then 3 cycles on the second and third sessions.
Week 3 - perform 4 cycles of the circuit on the first and second session, then 3 cycles on the last session.
Week 4 - perform 4 cycles of the circuit each session.
Continue in this pattern until you're performing 6 cycles of the circuit each session, and then look into changing your program.
Do a 5 minute warm up before each circuit training session, such as walking up and down a flight of stairs and doing 5 bodyweight squats at the top. Stretch for 5 minutes at the end of each session.
On at least two of your off-days, try to do something active for half an hour like walk the dog or mow the lawn.
Try the following circuit:
Bodyweight squats
Lat pulldown
Cable deadlift
Chest press
1-arm row and lunge (one side)
1-arm row and lunge (other side)
Perform each exercise for 1min, then move onto the next exercise. Once you've completed all exercises, have a quick drink and rest 1min, before completing the circuit again. Perform the circuit 3 non-consecutive days per week (eg Mon, Wed, Fri).
Progressions:
Week 1 - perform 3 cycles of the circuit each session.
Week 2 - perform 4 cycles of the circuit on the first session of the week, then 3 cycles on the second and third sessions.
Week 3 - perform 4 cycles of the circuit on the first and second session, then 3 cycles on the last session.
Week 4 - perform 4 cycles of the circuit each session.
Continue in this pattern until you're performing 6 cycles of the circuit each session, and then look into changing your program.
Do a 5 minute warm up before each circuit training session, such as walking up and down a flight of stairs and doing 5 bodyweight squats at the top. Stretch for 5 minutes at the end of each session.
On at least two of your off-days, try to do something active for half an hour like walk the dog or mow the lawn.