Total Gym Workout Routines

Total gym workout routines, multiply workouts to train your whole body that will build muscle and tone your body.

The exercises in these routines will train your whole body and all the major muscles in one simple workout.

You can train your whole body with simple workouts that can take less than 30 minutes to complete, you don't need to spend hours in the gym to get results.

Increase the reps and reduce the weight if you just want to tone up and not build too much muscle mass. The sets and reps here are focused more on muscle building.

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Workout one

• Bench press - muscles trained - chest - triceps - shoulders - 4 Sets of 8 - 10 reps

• Lat rows - muscles trained - upper back - biceps and shoulders - 4 Sets of 8 - 10 reps

• Bicep curls - muscles trained - biceps - forearms - 3 Sets of 8 - 10 reps

• Tricep extensions - muscles trained - triceps - forearms - 3 Sets of 8 - 10 reps

• Squats - muscles trained - hamstrings - buttocks - lower back - 4 Sets of 8 - 10 reps

• Lunges - muscles trained - buttocks - thighs - 4 Sets of 8 - 10 reps

• Leg raises - muscles trained - abdominals - 3 Sets of 10 - 20 reps

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Workout two

• Bench press - muscles trained - chest - shoulders - triceps - 3 - 4 sets of 10 reps

• Lunges - muscles trained - thighs - buttocks - 3 sets of 10 reps each leg

• Lateral shoulder raises - muscles trained - shoulders - 3 sets of 10 reps

• One arm lat rows - muscles trained - upper back (lats) - biceps - 3 sets of 10 reps

• Ab crunches - 80 reps

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Workout three

• Shoulder press - muscles trained - shoulders - upper chest - triceps - 3 sets of 10 reps

• Squats - muscles trained - buttocks - thighs - hamstrings - lower back - 3 sets of 10 reps

• Pull ups - muscles trained - upper back (lats) - biceps - 3 sets of 10 reps

• Peck deck - muscles trained - chest - biceps - 3 sets of 10 reps

Leg or knee raises - 60 reps

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I recommend mixing up your workouts every six weeks to keep things fresh and interesting. There some other workouts on this site that can give you some ideas.

Simple Thigh Stretches

List of the best thigh stretches, prevent injury to your thigh muscles by using these stretches.
These quadriceps stretching exercises should be performed by almost everyone, they're especially beneficial if you exercise on a regular basis or compete in sports.

Stretching regular will allow you to keep performing at your best for longer without your quads cramping up and reduce the chance of developing muscle pulls and tears.

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Side quad stretch

Technique

• Lie down on your left side, legs together, rest your upper body on your left elbow and forearm.

• Keep your body and left leg straight, grab your right ankle with your right hand, keep your thighs together and parallel.

• Pull your ankle back behind you so your right leg is bent at about 90 degrees, you should feel the stretch on your thigh.

• Hold for 10-15 seconds then repeat with your other leg. 3-5 times with each leg.

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Standing quad stretch

Technique

• In a standing position, use one arm to support you, with the other arm grab one leg at the ankle so your foot is behind you.

• Pull back the ankle until you feel your thigh stretch.

• Hold for 10-15 seconds then repeat with your other leg, 3-5 times with each leg.

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Kneeing quad stretch

Technique

• Get in a kneeing position keep your knees about 1 foot apart and sit on your feet.

• Lean back and support your body weight with your hands.

• Keep leaning back until you feel your quadriceps stretching. 

• Hold for 10-15 seconds and repeat 3-5 times.

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CAUTION!

If you feel pain in your knees while performing any of these exercises, especially the KNEEING QUAD STRETCH you must stop, you do not want to injure your knees. The pain could come from using the incorrect technique or a knee injury or perhaps your knees cannot cope with the extra pressure.

Stretching Information - Tips and Benefits

Stretching exercises to improve your range of motion, workout harder with reduced risk of injury, stretching is very overlooked in exercise.

If you want to achieve your best, then stretching should not be neglected, as well as reducing the risk of injury, it will improve your ability to move.

Other benefits

Improved circulation
Reduce muscle soreness
Helps to release lactic acid and toxins from the muscles

Don't stretch to far!

Stretching to far can cause injury, during your stretching sessions you'll feel discomfort, this is normal but if you go beyond this discomfort and you start to feel pain you must stop, you're at risk from over stretching and injuring yourself.

Warm up before stretching

When your muscles are cold they're not as flexible as when they're warmed up, and trying to stretch your muscles when they're cold could cause a muscle injury.

Types of muscles

Protagonistic muscles allow motion to happen

Antagonistic muscles limit our flexibility

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The four major stretching elements

Muscle - Muscle tissue itself is stretchy, but it has its limits, when muscle is stretched beyond its ability, muscle tears happen and they can take six months or longer to recover from.

Tendons - Connects muscle tissue and muscle to bone.

Ligaments - Connects bone to bone.

Joints - The range of motion of your joints can be improved by stretching.

Different types of stretching

Ballistic - This involves sudden bursts of movement not actual stretching of the muscles.

Static Active - Requires effort to hold your body in a particular static position.

Static Passive - Passive is just using your body weight to stretch.

Dynamic - This is just completing a range of motion of a joint.

Simple Shoulder Stretches

Here you will find some simple shoulder stretches. Your shoulders are made up from very important and powerful muscles, stretching can reduce the chance of injury and improve performance.

Shoulder injuries are very common, this is for two main reasons, first shoulders are used in almost every upper body movement and second your shoulder muscles have to deal with a great range of motion. Your shoulder joint is capable of the greatest range of motion of all your joints and your shoulders(deltoids) have to deal this with motion.

The below deltoid/shoulder stretches can help to pervert injuries.

Cross arm deltoid stretch

Technique

•  Raise one arm out in front of you, so it's parallel with the floor.

• Then move it across your body as far as you can, keep it straight.

• Use your forearm of your other arm to squeeze it into your body, you should feel your shoulder muscle being stretched.

• Hold for 10-15 seconds then repeat with your other arm

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Anterior deltoid stretch

Technique

• Stand up straight, place both hands behind your lower back.

• Lock your fingers with your palms facing away from you.

• keep your arms straight and lift your arms, (you'll not be able to lift very far).

• Lift only high enough until you feel your shoulders starting to stretch, do not go beyond that point.

• Hold for 10-15 seconds then repeat with your other arm

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Slow arm circles

Technique

• Stand up straight, keep your arms straight or you can have your elbows slightly bent.

• Slowly rotate your arms using your shoulders full range of motion.

• Repeat for 10-20 reps rotating forwards and backwards

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Please use caution when attempting any shoulder exercise, do not stretch beyond your comfort level.

Normal Heart Rate During Exercise

What is the average / normal heart rate for men and women? also what is the idea heart rate for burning fat and improving your cardiovascular system.

A normal heart rate for an adult is between 60 and 95. Someone with very good fitness can have a heart rate as low as 40bpm.

Women tend to have a higher heart rate than men, this is mainly due to a mans heart being larger than a women's, it can be 20%+ larger in some cases. This larger size is because men have more muscle mass and a larger heart is better at pumping blood to those muscles. A women's heart rate can beat more than 5 times a minute more than a mans.

Ways to check your pulse

Neck

Use your index and middle finger to check your pulse on your neck, place those fingers on the right upper side of your neck, you may have to apply some pressure before you can feel your pulse.

Wrist

Place your index and middle fingers just below your thumb on your wrist, a small amount of pressure may be needed.

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Don't use your thumb to check, as your thumb has a pulse and can distort the reading, bear in mind you should be fully rested and relaxed when you check your pulse. If you are feeling stressed or anxious your heart rate may be higher.

You don't have to hold and count for 60 seconds to get your beats per minute, you can hold for 20 seconds then multiply that figure by 3.

The below table shows heart rates during exercise to burn fat and improve cardiovascular fitness.

Age	Fat burning	Cardio improvments
20	130	160
30	122	152
40	117	144
50	110	135
60	105	128
70	98	120
80	90	112

The above information and figures are only an approximation and are based on my own study and research. If you are concerned that your heart rate might be too high or too low please visit your doctor.

If you would like more information on a healthy heart rate see the following article at medicalnewstoday.com

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What is Muscular Endurance? Example Workout

What is muscular endurance? this page includes tips and exercises that will allow you to improve your endurance.

Muscle endurance is one of the 5 major components of physical fitness, it's very important if you compete in sports or other athletic activities.

Muscular endurance is the ability to perform a physically demanding activity for a sustained period of time.

We have two different types of muscles, fast twitch and slow twitch muscles. Fast twitch muscles are designed for sudden bursts of movement, power and strength, an example of this would be, sprinting or weighting lifting. Slow twitch muscles allow an individual to perform certain physical activities for long periods of time, for example long distance running.

Fast twitch equals power and strength.

Slow twitch equals endurance.

The amount of slow and fast twitch muscles we have is decided by our genetic make up, so we cannot change this, however we can still improve on our abilities.

If you're interested in improving your muscular endurance you should perform activities such as, long distance running, swimming and cycling. You could also perform light weight and high repetition resistance training aka weight training.

Example Endurance Workout

Exercise	Sets	Reps
Running machine		10 - 15 minutes
Rowing machine		15 - 20 minutes
Stair climber		5 - 10 minutes
Press ups/Bench press	2	Until failure
Pull ups/Lat pull downs	2	Until failure

If you're using weight training exercises for your muscular endurance workouts, keep the weight low and the repetitions high, for example 20 - 40 repetitions or until failure. Endurance workouts should exclude strength and flexibility training.

Simple to Perform Hip Stretches

The hips can be a problem area, this page has some simple to perform hip stretches, the exercises include how to perform instructions.

These hip stretches can help to prevent injury and also help to recover from past injuries. Please contact your doctor for advice if you have suffered from any kind of hip injury.

The hips is a very important area, the hip joint is responsible for a large array of movements and it's responsible for supporting our bodies weight as we stand, walk and run, so yeah slightly important.

Exercising the hips strengthens the surrounding muscles and the 5 ligaments of the hip joint. It improves blood circulation and elasticity of the muscles and ligaments helping us to perform daily tasks easier, as well as helping prevent hip problems in the future.

Knee to the side extension

Technique

Lie face up on the floor or an exercise mat, keep your body straight.

Bend your right knee so you leg is bent at about 90 degrees, your knee should be pointing up.

Now move you right knee out to the side as far as you can, you will feel you inner thigh stretch, hold for a few seconds, then repeat with your other leg.

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Knee raise

Technique

Lie face up on the floor or an exercise mat, keep your body straight.

Slowly raise your left knee and bring it towards your chest as far as possible, keep your right leg straight, hold for a few seconds then repeat with your other leg.

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Hip side extension

Technique

Lie face up on the floor or an exercise mat, keep your body straight.

Now slowly extend your right leg out to the side as far as you can, keep it straight and hold for a few seconds, return to the start position and repeat with your other leg.

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What is a Health Weight for your Height? Weight Chart

Healthy weight chart, find out how much you should weigh based on your height.

If you're within your ideal weight range for your height you're doing well, you might just have a few pounds to lose or gain.

The following table should only be used as a guideline, it doesn't take into account a persons muscle mass. A bodybuilder for example may be classed as over weight, however their body fat percentage may very well be lower than 10%. They may still be classed as over weight because muscle weighs more than fat.

Healthy Weight Chart

Height	Male	Female
5' 0"	95 - 117 lbs	90 - 110 lbs
5' 1"	100 - 124 lbs	95 - 115 lbs
5' 2"	105 - 130 lbs	100 - 121 lbs
5' 3"	112 - 136 lbs	105 - 127 lbs
5' 4"	118 - 144 lbs	108 - 132 lbs
5' 5"	122 - 150 lbs	113 - 138 lbs
5' 6"	128 - 156 lbs	117 - 143 lbs
5' 7"	133 - 163 lbs	122 - 149 lbs
5' 8"	134 - 169 lbs	125 - 154 lbs
5' 9"	144 - 176 lbs	130 - 160 lbs
5' 10"	149 - 183 lbs	135 - 165 lbs
5' 11"	155 - 189 lbs	140 - 170 lbs
6' 0"	160 - 196 lbs	144 - 176 lbs
6' 1"	166 - 202 lbs	149 - 182 lbs
6' 2"	170 - 209 lbs	152 - 187 lbs
6' 3"	176 - 216 lbs	158 - 193 lbs
6' 4"	182 - 222 lbs	162 - 198 lbs
6' 5"	187 - 229 lbs	165 - 204 lbs
6' 6"	193 - 235 lbs	170 - 209 lbs
6' 7"	198 - 242 lbs	176 - 215 lbs
6' 8"	202 - 249 lbs	180 - 220 lbs
6' 9"	200 - 255 lbs	185 - 226 lbs
6' 10"	215 - 262 lbs	190 - 231 lbs

The healthy weight chart table figures are only approximate

Example Healthy Weight Loss Diet

This example of a healthy diet can help you lose fat and achieve your weight loss goals.

What is a balanced diet?

A balanced healthy diet has good amounts of vitamins and minerals included to help keep your organs and metabolism healthy.

Carbohydrates give you natural energy, however you don't want simple carbohydrate foods like biscuits, cakes and fried potato foods. Instead eat complex carbohydrates like vegetables, whole wheat bread, whole wheat pasta and brown rice. Protein is important for a healthy diet, it will help to repair your body after exercise.

This should be used as a guideline, example of a balanced diet

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General weight loss and toning diet

Meal 1

It's important to eat within an hour of waking up, because it gets your digestive system and metabolism fired up.

Choose two of the following

• Cereal (high fiber)

• Piece of fruit

• Toast with peanut butter

• Oat meal

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Meal 2

Include a good source of protein with the pasta and sandwich - exclude cheese and butter.

• Tuna or chicken pasta or sandwich (whole wheat bread)

• Fruit

• Treat yourself, chocolate bar or anything you like, just don't go crazy

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Meal 3

High protein meal.

• Tuna, chicken or egg salad, include lots of vegetables

• Orange juice (non concentrate) or piece of fruit

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Meal 4

Evening Meal.

• Fruit filled Greek yogurt

• Ham or egg sandwich (whole wheat bread)

• Piece of fruit

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Quick tip don't fill yourself up, if you're feeling hungry eat only enough to make your hunger feelings/pains go away.

Count how many calories you're eating. If you're still not losing body fat, slowly start to reduce your daily calories. However don't go below 1600 calories for men and 1200 calories for women. You may want to consult your doctor if you have any concerns.

Simple Hamstring Stretches & Exercises

List of effective hamstring stretches, prevent cramps and injuries to your hamstrings.

There are a lot of great hamstring flexibility exercises, this page has a few of the best. I personally find stretching my hamstrings stress releasing and it's one of my favourite areas to stretch. You could spend 5 minutes doing 1 or 2 of these exercises 2 or 3 times a week to increase your flexibility.

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Basic standing hamstring stretch

Great for stretching the hamstrings and also the lower back muscles.

Technique

Stand with your feet together and your legs straight.

Reach down as far as you can until you feel the stretch in your hamstrings.

Hold for about 10-15 seconds 3-5 reps.

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Basic hamstring stretch (seated version)

Technique

Sit on a mat or the floor, legs straight feet together in front of you.

Keep you feet vertical, now stretch forward until you feel the stretch.

Hold for about 10-15 seconds then release 3-5 reps

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Bent over hamstring stretch

bent over hamstring stretching

Technique

From a standing position, bring your left leg straight out in front of you, so your feet are about 3 - 4 foot apart keep both legs straight.

Place your left hand on your left knee and push down on your left leg, you should start to feel your left hamstring stretching.

If you keep your back leg straight you should also start to feel your calf muscle stretching.

Hold for 10-15 seconds then repeat with the other leg 3-5 reps.

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Lying down hamstring stretch

lying one leg hamstring stretching

Technique

Lie on your back, keep your body straight and your feet together.

Now raise one leg up as far as you can and grab it behind the knee or around that area, keep your legs as straight as possible.

With your arms pull your leg towards you, find a good level of resistance and hold.

Hold for 10-15 seconds 3-5 reps.

Total Body Workout Routine

This post contains a full body workout, resistance workout to train your whole body which targets all the major muscle groups.

This total body weight lifting workout is the only workout you will need, train your whole body in one workout that will build muscle and tone your body. The exercises in this routine will train your whole body and all the major muscle groups in one simple workout.

Use low reps and high resistance for muscle building, or use low resistance and high reps for a complete body toning workout.

You will need exercise equipment to complete this workout, including a bench, barbell and a pair of dumbbells.

Total Body Workout Routine

• Bench press, the bench press trains your chest, triceps and shoulders - 4 Sets of 8 - 10 reps

• Lat rows, works yours upper back, biceps and shoulders - 4 Sets of 8 - 10 reps

• Bicep curls, works your biceps and forearms - 3 Sets of 8 - 10 reps

• Lying triceps extensions, works your triceps and forearms - 3 Sets of 8 - 10 reps

• Squats, works your thighs, hamstrings, buttocks and the lower back - 4 Sets of 8 - 10 reps

• Lunges, works you Buttocks and thighs - 4 Sets of 8 - 10 reps

• Leg raises, trains your abdominal muscles - 3 Sets of 10 - 20 reps

Warm up properly before trying this workout.

Good Foods High in Protein

Do you want to know what foods are high in protein? this page has a list of some of the best high protein foods.

Why eat protein?
 
Protein is very important, it's the building blocks of your body, it helps to repair and grow muscles from physical activity especially resistance training.

The body cannot store protein so the only way to give your body enough protein is to continually eat it, if you exercise on a regular basis you should eat meals with good quality protein to keep your protein levels up so your body can repair itself and the muscles can grow. Note that protein has calories and eating to much high protein food can cause you to gain body fat.

How much protein do you need to eat?

Experts have different opinions on this, but one thing seems clear, because your body can't store protein eating large amounts of protein in one sitting is not the best thing as the body can only use a limited amount of protein at any given time. If you eat more protein than the body can actually use, that extra protein will be wasted, it's better instead to eat smaller amounts of protein at different times during the day, this will be more beneficial.

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Foods high in protein
Meats

• Steak

• Chicken

• Turkey

• Pork

Fish

• Tuna

• Salmon

• sardines

Beans

• Soy beans

• Tofu

• Kidney beans

• Navy beans

Nuts

• Peanuts

• Cashews

• Almonds

• Peanut butter

Dairy

• Eggs

• Milk

• Cheese

Seeds

• Sunflower seeds

• Pumpkin seeds

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Something to be aware of

Some high protein foods contain high amounts of saturated fats, which can lead to the clogging of arteries, red meats for example can be high in saturated fats.

There is much information about how much protein you actually need for muscle building, many body builders suggest 1 gram of protein for each pound of body weight we have, so for a male weighing 150 pounds they would need 150 grams of protein per day. However there are different options on how much protein you actually need.

If you want to increase your protein intake, another way to do that is to use protein supplements, just don't rely on them.