15 Minute Full Body MultiGym workout
Exercising in general can be a difficult thing to keep up. Especially with a lack of time and even a lack of motivation. Sometimes, a quick full body workout can be just what the doctor ordered to keep you in shape and keep healthy, even when you really don't feel like doing it. The beauty of this one is that you can do it from the comfort of your own home with the same effectiveness you'd get at the gym, thanks to the multigym workout.
This multigym workout can be great for helping you lose body fat and build muscle at the same time, so it's definitely worth a read, even if you take it to the gym and add it into your existing workouts.
Chest - Chest Press
We’ll start the multigym workout with the big hitter that is; the mighty chest press. This is a great upper body strength builder than uses a range of different muscles but focuses on the pecs. It's almost on par with the bench press, so it's worth doing right!
Using the chest press handles and the weight of your choice, plant your feet firmly on the floor to push outwards to a full extension and contract your chest for optimum results, before coming back down slowly. The longer you take for your contraction, the better it will be, but make sure you make the most of your time for this workout!
Back – Lat Pull Down
The back isn't always easy to target in a multigym workout, but the lat pulldown is a great all-rounder that will get you feeling the burn. You'll really feel the benefit throughout your upper and mid back regions, as well as helping get your arms warmed up for the exercise ahead.
Grabbing the overhead bar, pull downwards toward your chest and squeeze your shoulder blades together to get the best results. The wider your grip, the more lat activation. Just watch your form!
Shoulders – Front Raise
Without the use of a shoulder press, it’s not always easy to get the most of your delts, but here’s the answer. Front raises will push them to the limit and just using the lower bar and the weight you can handle. They're one of the best delt exercises after all.
Arms lowered in front of you, raise your arms up until they are in front of your chest. Keep them straight outwards the entire time and not really bending any more than necessary.
Biceps – Curls
A multigym workout doesn't forget about your arms either! Bicep curls are an absolute classic, it goes without saying. This workout uses that to its advantage, again using the lower bar and curling the bar from the lowest point to the highest.
Keeping your elbows almost pivoted to your sides and DO NOT use momentum or any other muscles to your advantage. Your form is essential if you want to progress. Cheating has no place in this workout!
Triceps – Push Downs
Keeping with the arms and the last of the upper body muscles we need to work, the tricep pushdown is always a favourite. There are a lot of options you can take in a multigym workout for your triceps, but this is one of the most efficient. It hits your triceps hard and helps to really develop your arms as a whole. they're even bigger than your biceps!
Using the overhead bar at around mid ab height, push the bar down the rest of the way until it touches your legs, again with pivoted elbows so only your triceps are doing the work rather than your lats.
Quads – Leg Extensions
The lower body is a big feature in a multigym workout too, so it's always worth utilising the specialised leg equipment at the front of the multi-gym. Your quads are a good first choice, using leg extensions to the extent of their ability.
Seated and with your feet under the bar, raise your leg from bent to straight out in front of you, and return to the original position. It may be difficult to keep with up, but it's well worth the effort for the front of your legs.
Hamstrings – Leg Curls
This exercise isn’t set on the hamstrings, but they’re definitely the biggest player in this exercise. Standing on one leg with the other in front of the bar, bend your leg behind you as far as possible, and slowly bring back down. This will activate the entire rear side of your legs, including your glutes, hamstrings and even your calves for slight stability, so it’s a great finisher for the bigger muscles.
The Multi Gym Workout
So, with that brief run-through of the exercises we're going to be using, let's get straight on with the workout itself. This is going to be time-based rather than rep and set based like most other workouts, so you can go at your own pace and reach the goals you want to reach on your own. We'll perform the circuit twice, with one last surprise at the end to make sure you're hitting every muscle group enough to see the results. With that being said, here we go:
Round 1 Times
Round 2 Times
|Chest Press||30 seconds work, 30 seconds rest||45 seconds work, 15 seconds rest|
|Lat Pulldown||30 seconds work, 30 seconds rest||45 seconds work, 15 seconds rest|
|Front Raise||30 seconds work, 30 seconds rest||45 seconds work, 15 seconds rest|
|Bicep Curl||30 seconds work, 30 seconds rest||45 seconds work, 15 seconds rest|
|Tricep Push Down||30 seconds work, 30 seconds rest||45 seconds work, 15 seconds rest|
|Leg Extensions||30 seconds work, 30 seconds rest||45 seconds work, 15 seconds rest|
|Leg Curls||30 seconds work, 30 seconds rest||45 seconds work, 15 seconds rest|
Once you’ve completed the multigym workout, we’ll spend the last minute on the abdominal muscle group in the best way we can. Holding the high position bar stationary above your head, perform as many crunches as you can within a minute. The added weight will make it harder than usual but will make sure you’re working them hard enough for this to be enough. It will be a difficult feat, so make sure you do it with the aim of competing with yourself next time. You will definitely know you did it in the morning!
Make sure you warm up before and cool down properly afterwards to avoid injury and any unnecessary discomfort. Plus, it's good for speeding up the healing process and making the most out of the multigym workout as a whole. The benefit of time constraints is that you can work with whatever fitness level you're already at, and only have to aim to compete with yourself. Don’t push too hard, but make sure you feel the burn.
Try other workouts to build up to it or aid in recovery, if need be, with some bodyweight workouts like the NHS Strength and Flex guide which helps using no equipment.
FANCY LIFTING WEIGHTS ON A MULTI GYM AT HOME?
We Recommend: If you're starting out and still want a good size weight stack
We Recommend: If you want a good range of exercises and want to lift heavy
We Recommend: If you want a leg press and shoulder press and two huge weight stacks to blast your muscles
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.