Exercise Routines – Machine Based Workouts – Page 2

Workout of the Week #53 – Glutes

Perform each exercise for 60 seconds, repeat continuously for 20 minutes Slider Lunges Clam Shell One Leg Bridge

Perform each exercise for 20 reps, repeat 3 to 4X 3 Lunges pulses with step up Sumo Squat Stability ball[…]

1st Set: 20 reps each 2nd Set: 15 reps each 3rd set: 12 reps each Hammer Curl Dips Cable Curl[…]

Perform each exercise for 15 reps. Repeat 4 to 5 times. Romanian Deadlift Stability ball hamstring curl Slider knee tucks[…]

Perform each exercise for 45 seconds, repeat 3X TRX Pikes TRX Side Plank Hip Dips Plank Forward Reaches

Perform each exercise for 30 seconds, repeat 5x Bicycle DB Pass-through Seated Knee Tuck Combo Reverse Crunch

Perform each exercise for 15 reps, repeat 3 times. Slider disk reverse lunge Plank alternate toe touches Single leg bridges

Perform each exercise for 20 reps, repeat 4x Alternate Arm Lat Kneeling Pulldown Renegade Row Back Extensions

Perform each exercise for 12 reps, repeat 4x Knee Tuck Push-Ups Dumbbell Cross-Crunch Side Plank Hip Lifts

Perform each exercise for 10 reps, repeat 4x Slider Mt. Climbers Slider Pikes Ab Coaster

60 Seconds per exercise – repeat 2X Jack Knife Crunch Seated Knee Tucks Russian Twists Plank Up/Down

Perform 12 reps each, repeat 4x Back Extension Bench Row Standing Reverse Fly Plank Hand to Foot Reaches