Sometimes, a quick full-body workout is the best exercise to fit into our busy lives. Making your workouts even more convenient is at-home gym equipment, such as a multi gym, which you can use whenever works best for you. Today, we’re going to look at a fast and effective multi gym workout, perfect for losing fat and building muscle. We explain each exercise in more detail before providing you with the ultimate full-body workout in just fifteen minutes.
Want to move fast? Jump to the right section below.
- Chest Press
- Lat Pull Down
- Front Raise
- Bicep Curls
- Tricep Push Down
- Leg Extensions
- Leg Curls
- The Workout
We’ll start the multi-gym workout with the big hitter: the mighty chest press. This is a great upper body strength builder that uses a range of different muscles, focusing primarily on the pecs.
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, before coming back down slowly. The longer you take for your contraction, the better it will be.
Lat Pull Down
The lat pulldown is a great all-rounder that will get you feeling the burn and targeting your back. You’ll really feel the benefit throughout your upper and mid-back regions, as well as helping get your arms warmed up for the exercises 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.
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, just use the lower bar and a weight you can handle. They’re one of the best delt exercises.
With 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 bending any more than necessary.
A multi gym workout should always include your arms.
Keep your elbows almost pivoted to your sides, and don’t 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!
Tricep Push Downs
The tricep pushdown is always a favourite. There are several tricep options in a multi gym workout, but this is one of the most efficient. It hits your triceps hard and helps to really develop your arms as a whole.
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.
The lower body is a big feature in a multi gym workout, too, so it’s always worth utilising the specialised leg equipment. 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.
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.
This workout plan is time-based rather than rep and set-based, so you can go at your own pace and reach your own individual goals. We’ll perform the circuit twice, with one last surprise at the end to make sure you’re hitting every muscle group.
|Exercise||Round 1||Round 2|
|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.
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.