To get the most out of your workouts, it is important that you also engage in exercises that target your entire body — not just a specific area like your legs or core. Usually called a total body composition workout.
Additionally, a full-body workout can help prevent fitness plateaus when done correctly, as well as make exercising more efficient if you have limited time.
The goal of the Total Body Composition workout is to increase caloric burn, build strength, and build lean muscle mass.
Before you perform these movements for your total body workout, it is very important to do a total body warm-up since you will be using moderate to heavy weights and machines that take a lot of muscular control.
Be sure to include foam rolling, active stretching, and 2-3 rounds and 10 reps each of Air Squats, Walking Lunges, Push-ups, and Shoulder press (with dumbbells).
When performing this workout, remember the following forms for each machine and exercise:
Even though this workout uses machines that go in one plane of motion, it is still important to take into consideration how you are using the machine. Stay on top of your form, breathing correctly, and bracing your core when needed. You will get tired after using these machines and going from movement to movement.
Stop and catch your breath before proceeding to the next machine as needed — it’s better to have the quality of a movement than the quantity of a movement.
Focus on form with your plank so that your lower back does not dip. This can cause irritation and possible injury. If you have any questions about the machines or your workouts, be sure to ask your nearest trainer or instructor about proper technique and usage.