One Kit Wonder gym workout series
THE SMITH MACHINE One Kit Wonder
The Smith machine is mainly used for weight training, but can be used for bodyweight exercises. It consists off a barbell which is in a fixed position but can be moved vertically, up or down depending on how you want to adjust the height.
The workout in the video is a total body workout which targets lower body muscles such as quadriceps, hamstrings and glutes (from the squat exercise as well as the calf muscles (calf raises). It also targets upper body muscles such as the chest (bench press) and back muscles (pull ups and inverted rows)
This workout is mainly for those who would like to build strength. On the whole it is an appropriate workout for all ages and abilities!
Try 3 sets of 10-12 reps:
▪️Inverted Row
▪️Assisted pulls up using resistance bands / body weight pull up
▪️Squats (3 sets 10-12 reps)
▪️Calf raises (3 sets 10-12 reps)
▪️Bench press (3 sets 10-12 reps)
KETTLEBELLS One Kit Wonder
“A workout that will strengthen and energise your body, rather than burn you out! For those with a busy life but still wanting to challenge and improve their fitness. Go as heavy as comfortable and always listen to your body.” 👇
WARM UP
◾️5x Kettlebell Halos - hold for a few seconds each side. Keep focused on your shoulders. Don’t put pressure on the neck and try not to hit your face! 🙃
◾️5x Goblet Squats with Curl
◾️ Stretching
WORKOUT
◾️5 x 5 Deadlifts
◾️20 x 5 Swings (each side)
◾️10 x 5 Snatches (each side)
◾️ 5 x 5 Turkish Get Ups (each side)
STRETCH
KINESIS BETA One Kit Wonder
The kinesis BETA machine provides a huge array of options for cable exercises where you are typically working from 'low to high' - the weight is at the floor, which means you can use a range of techniques to improve your lifting strength.
🧨 10 reps each exercise (10 each side for woodchop) 3 rounds
◾️ Deadlift (2 handles)
◾️ Shoulder Press
◾️ Stiff Leg Deadlift (1 handle)
◾️ Arm Curl
◾️ Squat (2 handles lifted up to shoulders)
◾️ Reverse Flye
◾️ Woodchop (Low to High)
NOTES – Squat is knee dominant with the weight above you, Deadlift is hip dominant with the weight below you
BENEFITS INCLUDE:
💪 Opportunity to train all muscles of the body (compound movements for multiple muscle groups, as well as isolation exercises to focus on one area).
💪 Suitable for all abilities and populations. The easy set up and cables being in a fixed position makes it hard to go wrong. Just make sure you have the same weight set on both sides!
💪 Great way to focus on improving technique - the instability provided by the cables forces your stabilising muscle groups to work harder during each movement.
DUMBBELL One Kit Wonder
Dumbbells are great for home, outdoor and gym workouts because they are accessible, easy to store and easy to transport. They provide an element of instability during movement, and this places extra emphasis on stabilising muscles in the body. Benefits of this circuit targets all the major muscle groups, allows for quick transitions which keeps your heart rate high and suits all ages and abilities.
CIRCUIT 🧨 40 seconds on, 20 seconds off, 4 rounds:
◾️ Squat with punches
◾️ Curtsy lunges
◾️ Romanian deadlifts
◾️ Curl and press
◾️ Row and reverse fly