With the cold winter weather well and truly setting in and Christmas now just two months away, finding time to get to the gym can be tough. Whereas previously you may have been going to the gym four, five or even six times a week, family commitments, Christmas shopping and Christmas parties can all take their toll and leave you with very little time to workout.
The good news is that as long as you’re willing to adapt and be flexible, fitting in a workout during these winter month is still possible. In this article I’m going to be helping you do just that by providing you with a 30 Minute Full Body Gym Winter Workout. Simply perform this workout once or twice a week over winter and you’ll be able to maintain your current strength levels without spending hours and hours in the gym.
The workout itself has three main principles…
Principle 1 – 100% Machine Based
To save time, this workout is 100% machine based. While machines are arguably not as effective as free weights for building muscle, this workout involves increasing and decreasing the amount of resistance with every set, so using machines is the only way to get it done in 30 minutes.
Principle 2 – Pyramid Sets
This workout makes full use of pyramid sets – a style of weight training that involves starting with a light weight and high reps, then gradually increasing the weight and decreasing the reps until you reach a maximum point. Once you reach this maximum point, you then decrease the weight and increase the reps until you return to the starting position. This particular workout will use the following pyramid sets for each exercise…
– Set 1 = 14 Reps
– Set 2 = 10 Reps
– Set 3 = 6 Reps
– Set 4 = 10 Reps
– Set 5 = 14 Reps
For the best results with your pyramid sets, use set 3 as a base and choose a weight that you can only just lift for 6 reps. Then reduce the weight by one level for sets 2 and 5 and by a further level for sets 1 and 6. Once you’ve done this workout a few times and can do more than 6 reps of the weight that you are using for set 3, increase the weight you are lifting by one level for each set.
Principle 3 – 6 * 5 Minute Exercises
This workout involves six exercises which should each take no longer than 5 minutes to complete. This will mean you get very little time to rest between sets and therefore the workout will be very tough and intense. However, sticking to the 5 minute per exercise principle will ensure that you get the full workout completed within 30 minutes.
Once you’re familiar with these three principles, you’re all set to perform the 30 Minute Full Body Gym Winter Workout…
Exercise 1 – Chest Press Machine
Instructions:
1. Sit in the chest press machine and adjust the seat so that the handles are at chest height.
2. Select the amount of weight you want to use for that set.
3. If the chest press machine has a foot release, press down on it with both feet, place your hands on the handles and then place your feet back on the floor while holding the handles steady. If the chest press machine does not have a foot release, place your hands on the handles, push the handles forward and straighten your arms without locking your elbows.
4. Slowly bend your arms and lower the handles back to the starting position, stopping just before the plates on the machine come into contact.
5. Push the handles forward and straighten your arms without locking your elbows.
6. Repeat steps 4-5 for the desired number of reps, then lower the handles down until the plates on the machine come into contact.
7. Adjust the weight and repeat steps 3-6.
8. Repeat step 7 for three more sets.
9. Stand up and wipe down the machine with a towel to complete the exercise.
Exercise 2 – Seated Cable Row
Instructions:
1. Adjust the cable so that it’s at the lowest height
2. Find a close grip handle and attach it to the cable.
3. Select the amount of weight you want to use for that set.
4. Grab the close grip handle with both hands and sit down, ensuring that there’s a slight bend in your knees, that your lower back is slightly bent, that your chest is out and that your shoulders are back.
5. Slowly pull the handle towards your core, making sure that you’re doing most of the lifting with your upper back.
6. Once the close grip handle touches your core, slowly straighten your arms and return to the starting position, stopping just before the plates on the machine come into contact.
7. Repeat steps 5-6 for the desired number of reps, then lower the handles down until the plates on the machine come into contact.
8. Adjust the weight and repeat step 7.
9. Repeat step 8 for three more reps.
10. Stand up and wipe down the machine with a towel to complete the exercise.
Exercise 3 – Shoulder Press Machine
Instructions:
1. Sit in the shoulder press machine and adjust the seat so that the handles are level with your shoulders.
2. Select the amount of weight you want to use for that set.
3. Grab the handles and slowly push them upwards, making sure that you don’t lock your elbows.
4. Slowly bend your arms and lower the handles back to the starting position, stopping just before the plates on the machine come into contact.
5. Repeat steps 3-4 for the desired number of reps, then lower the handles down until the plates on the machine come into contact.
6. Adjust the weight and repeat step 5.
8. Repeat step 6 for three more sets.
9. Stand up and wipe down the machine with a towel to complete the exercise.
Exercise 4 – Standing Bicep Cable Curl
Instructions:
1. Adjust the cable so that it’s at the lowest height.
2. Find a straight bar and attach it to the cable.
3. Select the amount of weight you want to use for that set.
4. Grab the straight bar with both hands (palms facing upwards) and stand up straight, ensuring that there’s a slight bend in your knees and that your elbows are tucked in.
5. Slowly curl your biceps and bring the straight bar towards your chest, ensuring that your elbows stay tucked in at all times.
6. Once your biceps are fully flexed, slowly straighten your arms and lower the straight bar back down to the starting position.
7. Repeat steps 5-6 for the desired number of reps, then lower the straight bar down until the plates on the machine come into contact.
8. Adjust the weight and repeat step 7.
9. Repeat step 8 for three more reps.
10. Stand up and wipe down the machine with a towel to complete the exercise.
Exercise 5 – Standing Tricep Cable Extension
Instructions:
1. Adjust the cable so that it’s at the highest height.
2. Find a straight bar and attach it to the cable.
3. Select the amount of weight you want to use for that set.
4. Grab the straight bar with both hands (palms facing downwards) and stand up straight, ensuring that there’s a slight bend in your knees and that your elbows are tucked in.
5. Slowly extend your triceps and push the straight bar towards the floor, ensuring that your elbows stay tucked in at all times.
6. Once your triceps are fully extended, slowly bend your arms and bring the straight bar back up to the starting position.
7. Repeat steps 5-6 for the desired number of reps, then bring the straight bar all the way up until the plates on the machine come into contact.
8. Adjust the weight and repeat step 7.
9. Repeat step 8 for three more reps.
10. Stand up and wipe down the machine with a towel to complete the exercise.
Exercise 6 – Leg Press Machine
Instructions:
1. Sit in the leg press machine, place your feet against the foot plate and slide the seat down until your knees are parallel with your hips.
2. Select the amount of weight you want to use for that set.
3. Slowly extend your legs and push against the foot plate, stopping just before your knees lock.
4. Slowly bend your legs and lower your body back down to the starting position, stopping just before the plates on the machine come into contact.
5. Repeat steps 3-4 for the desired number of reps, then lower the handles down until the plates on the machine come into contact.
6. Adjust the weight and repeat step 5.
7. Repeat step 6 for three more sets.
8. Stand up and wipe down the machine with a towel to complete the exercise.
Video Demonstration:
Summary
If you’re worried about not having enough time to hit the gym multiple times a week this winter, I hope this article helps. Following this workout at least once a week will ensure that your arms, back, chest, legs and shoulders all get targeted, allowing you to keep all your major muscles strong and toned, without sticking to your regular routine.
Once you’ve given this workout a try, be sure to come back and let me know how you found it. Also, if you’ve got any additional winter workout tips to share, please do so by leaving a comment below. Finally, don’t forget to Like, +1, Pin or Tweet this post, so that as many people as possible can benefit from this 30 Minute Full Body Gym Winter Workout.