Fitness Boost: Supercharge Your Workout Routine
Embrace the Season: Stay Fit and Energized
As the leaves change color and the air gets crisper, it’s tempting to snuggle up indoors with a warm blanket and a good movie. However, stepping into the gym during these times can set you up with a vibrant mood and boundless energy for the rest of the day. In this feature, our fitness experts—lead trainer Tatiana Rybak from Lifestyle Fitness & Gym and article author Daria Tikhonovich—present a new and highly effective full-body workout routine.
Warm-Up: The Foundation of a Great Workout
Begin your session with an 8-10 minute cardio warm-up and some joint exercises. This preparation is crucial for transitioning smoothly into the strength training portion of your workout. Remember, the number of sets and reps in each exercise should be tailored to your fitness level, health status, and working weight.
Triset for Lower Body Strength
Kick off your routine with a triset for your legs, performing 2 to 4 sets. A triset involves doing three different exercises back-to-back without rest, completing one set of each exercise. After completing one full round, take a rest and then proceed to the next round.
Smith Machine Squats
Keep your back straight and place the bar on the rear deltoid muscles, not on your neck. Position your feet shoulder-width apart with toes slightly turned out and knees slightly bent. This is your starting position. Inhale as you lower yourself until your thighs are parallel to the floor, ensuring your knees do not extend past your toes. Exhale as you push through your heels to rise, keeping them flat on the floor.
Throughout the exercise, engage your core muscles, look slightly upward, and keep your chin up. Avoid arching your lower back and do not fully straighten your knees at the top of the movement. Perform 15-20 reps.
Leg Extensions
This exercise targets the quadriceps. Adjust the machine to fit your body, as these machines can vary between gyms. Ask a trainer for assistance if needed. Exhale as you slowly extend your legs to a straight position, making a brief pause at full extension. Inhale as you slowly lower the weight back down. Perform 15-20 reps.
Leg Curls
Focus on the hamstrings with this exercise. Adjust the machine to your body and begin. Exhale as you curl your legs, making a pause at the point of maximum contraction. Inhale as you slowly lower your legs, keeping a slight bend in the knees. Avoid arching your lower back and keep your feet relaxed. Perform 15-20 reps.
Superset for Chest and Biceps
Pec Deck Fly
This exercise targets the pectoral muscles and partially the front deltoids. Sit on the machine, retract your shoulder blades, and push your chest forward. Keep your elbows slightly bent. Exhale as you bring your hands together, making a brief pause at the point of maximum contraction. Inhale as you slowly return to the starting position. Ensure your elbows do not rise above your shoulders and avoid leaning forward. Perform 12-15 reps.
Cable Bicep Curls
Stand with your feet shoulder-width apart, hold the handle, and keep your shoulders fixed along your body. Start with your arms extended and elbows slightly bent. Exhale as you curl your arms upward, making a brief pause at the point of maximum contraction. Inhale as you slowly return to the starting position. Keep your core engaged and avoid swinging or transferring the load to your back. Perform 12-15 reps.
Superset for Back and Triceps
Cable Seated Row
Target your back muscles with this exercise. Stand with your feet shoulder-width apart and lean your torso forward slightly. Exhale as you pull the handle towards your abdomen, keeping your arms straight or slightly bent. Make a brief pause at the point of maximum contraction. Inhale as you slowly return to the starting position. Keep your knees slightly bent and avoid arching your lower back. Perform 15-20 reps.
Overhead Dumbbell Triceps Extension
This exercise focuses on the triceps. Hold a dumbbell with both hands and lift it overhead. Keep your arms straight. Inhale as you slowly lower the dumbbell behind your head, stretching the triceps. Exhale as you press the dumbbell back up, fully extending your arms. Make a brief pause at the point of maximum contraction. Keep your upper arms stationary, moving only your forearms. Perform 15-20 reps.
Cool Down and Stretch
Finish your workout with a cool-down and stretching routine. It’s essential to listen to your body and perform each exercise with proper form to maximize effectiveness. Focus on the target muscles and avoid rushing through the movements. Proper nutrition is also crucial for achieving your dream physique and maintaining excellent health and mood.
Photo: Tatiana Kurbat
LIFESTYLE Fitness & Gym, Minsk, 76a Masherov Avenue.
