What if we told you that there's another way to squeeze in a full-body workout without having to sacrifice a lot of time, energy, and space? Yeah, you read that right! 😁 The Bells of Steel Functional Trainer is your all-in-one solution for a full-body workout right at home. It's not only easy to adjust but also gives you access to hundreds of different cable exercises, making it perfect for users of all fitness levels. In this blog post, we'll take you through a three-part full-body workout that you can do with the Bells of Steel functional trainer.
Let's dive into our three-part solid full-body workout that can effectively target your legs, upper body, and arms.In the first part of this workout, we'll focus on strengthening your lower body. To get started, set the straight bar on its lowest setting. You'll be performing an alternating exercise every minute for eight minutes.
Exercise 1: Cable Front Squats
Duration: 1 minute Repetitions: 10 Cable front squats are an excellent exercise to work on your squatting pattern, targeting your quads, glutes, and adductors. It's a fantastic way to build lower body strength.Exercise 2: Cable Romanian Deadlifts
Duration: 1 minute Repetitions: 10 For this exercise, you'll need a riser or a stack of plates. Cable Romanian deadlifts target your hinging pattern, focusing on your hamstrings, glutes, and spinal erectors. Now, let's move on to the upper body. In this eight-minute session, we'll incorporate both pushing and pulling exercises for a balanced upper-body workout.Exercise 1: Cable Flyes
Duration: 1 minute Repetitions: 10-12 Set the cable at chest height and use the Bells of Steel D-handles for cable flyes. This exercise primarily targets your chest muscles, with a bit of front deltoid involvement.Exercise 2: Standing Cable Rows
Duration: 1 minute Repetitions: 10-12 For this exercise, we'll focus on working your lats, rhomboids, and traps. It's a great way to build a strong and well-rounded upper body. To finish off your full-body workout, we'll pay special attention to your biceps and triceps using the Multi-Grip Curl Bar and Tricep Pressdown attachment. This part of the workout incorporates an advanced technique called "myo-rep matching".Exercise 1 & 2: Cable Bicep Curls & Tricep Pressdowns
Set 1 - Activation Set: Choose a weight that allows you to perform about 3-6 reps with good form. Start with this heavy set. Rest-Pause: Rest for 5-10 seconds. Mini-Sets: Keep the same weight and perform a series of mini-sets, aiming for muscle failure. Each mini-set consists of 2-5 repetitions. Rest: Rest for 5-10 seconds after each mini-set. Repeat: Continue with the mini-sets until you can no longer complete the desired number of reps with proper form. End the Set: When you can't perform the prescribed number of reps with proper form, end the set. The Myo-rep matching technique is based on doing multiple sets of an exercise, close to muscular failure and with very short rest periods. It is a very challenging, convenient and effective way to build muscle especially when you are in a home workout scenario.
It involves pushing yourself to the limit in the first set and then matching that number of reps in subsequent sets, no matter how many sets it takes. If you are unable to complete the reps in one set, take a short 5-10-second rest and continue until you reach your goal.
The Bells of Steel Functional Trainer offers endless workout possibilities. This three-part full-body workout is just one example of the hundreds of workouts you can create to target different muscle groups and fitness goals. It's a great addition to your home gym, offering a wide range of exercise options without the need for much space. Start your fitness journey with a Functional Trainer and achieve the results you've been working towards.
