Summer is approaching and that means it’s time to tone up – aka strength training season is here!
We’ve put together a challenging full-body workout that you can do at home on your home gym - that will give you great results.
Although this workout is based for use on the Orbit Max 5 home gym station, it can be tailored to suit most home gym stations that contain the basic features.
Back
Chin Ups (Or Supported Chin Ups)
Correct Form: The Orbit Max 5 System has a chin up bar that will allow you to do this excellent exercise, which is great for your back. The chin up is considered the “upper body squat” because it is so efficient at building muscle in your upper body.
To use the chin up bar correctly, grab the bar with your palms facing your torso. Keep your torso as straight as possible, while slightly curving your lower back. Breathe out and pull your torso up until your head is at the level of the bar. Keep your elbows close to your body. Then, slowly lower your torso back to the starting position. If you can’t do a full chin up, you can use the supported chin up feature which allows you to support one of your feet with an elastic band so that you are not lifting your entire body weight.
Where You Will Feel It: Shoulders, arms, upper back.
# of Reps and Sets: 3 sets of 10 reps
Arms
Bicep Curl
Correct Form: This exercise uses the pulley system of the Orbit Max 5 Home Gym and is excellent for isolating forearms, biceps and triceps. Put the bar on the pulley and set your desired weight. Stand straight with your legs shoulder-width apart and grip the bar underhand. Slowly bend your arms at the elbows, pulling the bar up to your chest. Feeling the resistance of the pulley, slowly lower the bar back down to the starting position and repeat.
Where You Will Feel It: Biceps, triceps and forearms
# of Reps and Sets: 3 sets of 10-15 reps (depending on the weight)
Glutes
Glute Extension
Correct Form: The Orbit Max 5 System allows you to perform glute extensions. Place the ankle band on the lower pulley and set your desired weight. Put the band around your ankle and place your other foot firmly on the floor. You can hold onto the machine for balance as you extend the leg with the weight straight out behind you, keeping the leg straight.
Where You Will Feel It: You should be feeling the squeeze in your glutes, and a little bit in your legs as well.
# of Reps and Sets: At least 3 sets of 15 (depending on the weight)
Legs
Seated Leg Extension
Correct Form: The Orbit Max 5 machine has a leg extension seat. Start by choosing your weight and sit at the leg extension with your legs under the pads and your feet pointed forwards. The pad should fall right at the top of your lower leg. Use your quadriceps to extend your legs to the maximum as you breathe out. Keep your back straight and the rest of your body stable on the seat. Pause for a moment, then slowly lower the weight as you inhale. You can also perform this exercise one leg at a time if you prefer.
Where You Will Feel It: Quadriceps
# of Reps and Sets: 3 sets of 12 (depending on the weight)
Chest
Pec Fly
Correct Form: This exercise uses the arm pulleys on the Orbit Max 5 machine. Before you begin, make sure that your upper arms are positioned parallel to the floor (adjust the machine if necessary). From the starting position with your arms open, pull the handles of the pulleys together slowly, keeping your arms straight and squeezing your chest in the middle. Breathe out as you squeeze your arms together and hold for a moment. Then, breathe in as you slowly open your arms to the starting position again.
Where You Will Feel It: Pectoral muscles
# of Reps and Sets: 3 sets of 10 (depending on the weight)
Last updated on 12/11/2021
