Weider Home Gym Workout Routine – The Weider fitness company offers two home gyms that allow you to create resistance training, muscle endurance or aerobic training. The X-Factor home gym is a progressive resistance machine that uses pulleys that provide up to 210 lbs. resistance, while the Club 8980 W machine uses pulleys and weight stacks up to 175 lbs. resistance. You can create workouts that are tailored to your needs based on the weight or resistance you use.
Before planning a Weider home gym workout, consider your health and fitness goals. Health goals would include aerobic exercise to improve blood cholesterol and heart capacity. Fitness goals would include improving muscular endurance and cardiovascular endurance. Weight loss goals will likely require aerobic exercise. Bodybuilding would emphasize heavy or high resistance exercises. You may want to achieve more than one goal, so prioritize your goals.
Weider Home Gym Workout Routine
Use more weight or resistance to build muscle in the Weider home gym. Your training program should include performing one or two sets of lifts using 60 to 80 percent of your maximum weight or resistance, followed by two or three sets of maximum intensity. Perform the exercise for three to five repetitions, taking two to three minutes between sets. Do three to five sets of one exercise before moving on to the next. Muscles grow as they repair the damage you did while lifting, so allow yourself 24-48 hours between workouts. Consider alternating upper and lower body training.
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If you play sports, you want to train for muscular endurance, which allows you to use your muscles for a longer period of time instead of doing one or more lifts. Do this by reducing the resistance in the Weider gym to 40-70% of your maximum and increasing the number of repetitions per set to eight to 12, depending on your starting strength. Create a circuit training plan by performing multiple sets of the exercise during the workout, taking only one minute of rest between sets. In the Weider home gym, you can perform many familiar exercises, such as biceps curls, chest presses, triceps extensions, deadlifts and flies.
You can create a cardio workout in the Weider home gym using low resistance or weight and work faster. In addition to burning calories and improving your cardiovascular capacity, you strengthen your muscles. Complete your cardio using resistance settings that allow you to continue working non-stop for 30 minutes or more. You can take a short break when changing exercises or machine settings or position on the machine. Raise your heart rate until you are breathing heavily but still able to speak.
No matter what workout you do in the Weider home gym, start with a warm-up that uses little or no resistance to gradually raise your heart rate, stretch your muscles, and get blood and oxygen to your cardiovascular system. This helps create better workouts, according to fitness author and performance coach Brian Mac. Finish each exercise with a cool down consisting of gradually decreasing muscle movements. This will help prevent blood pooling in the muscles and help reduce stiffness and soreness later. When your heart rate drops below 100 beats per minute or when you stop breathing, stretch the muscles you use to reduce subsequent stiffness and improve flexibility.
Sam Ashe-Edmunds has been writing and lecturing for decades. He has worked in corporate and non-profit organizations as a C-Suite executive and in several non-profit organizations. He is an internationally traveled sports science writer and lecturer. He has been featured in print publications such as Entrepreneur, Tennis, SI for Kids, Chicago Tribune, Sacramento Bee and websites such as Smart-Healthy-Living.net, SmartyCents and Youthletic. Edmunds has a bachelor’s degree in journalism. The best online fitness help you need. We filter out the BS to make sure you reach your health and fitness goals!
Weider 8920 Home Gym User Manual
Weight machines first appeared publicly in 1957 at Harold Zinkin’s Universal Gym. Available square footage, safety and entry-level appeal fueled these early models and continue to do so today.
Home fitness equipment has also evolved. You might not be old enough to remember cement-filled barbeque plates and weights that required a special wrench to replace the plates. If you lose the key… well.
The Weider Ultimate Body Works machine is a hybrid sit-up board, leg sled, and cable machine that doubles as a bench. Other users have actually classified it as a class, which is fair.
Its design resembles the long incline benches that were once common in gyms in the 1960s and 1960s.
Home Gym Hi Res Stock Photography And Images
A cable and wheel system is connected behind and under the Ultimate Body Works, and cables can be added to increase resistance. (Absolute resistance varies with body weight, incline and combination of number of zones and physical resistance). The support plunger offers a variety of tilt angles from flat to upright.
Finding a class for Ultimate Body Works will be a bit challenging because it works as a straight board, sled, and bench.
We will refer to the engine as any of the three in this article, depending on the application. Technically it’s a multipurpose gym, a little too vague to get an idea of what you can do with the Weider.
Weider has a chart of 31 exercises you can do in Ultimate Body Works. You can download a printable copy by clicking on the links below.
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The chart has two pictures of each exercise, one showing the starting position and the other the finish line, as well as an alphabetical explanation of the muscles worked in each exercise.
Here’s a summary of the 31 exercises you’ll find on the Weider Ultimate Body Works printable exercise chart. We add our own “what works best” at the end of each workout to summarize the muscles being worked.
Place the board at an angle of about 45 degrees. Lying on your back against the table, grasp the cables and with straight arms, pull down toward your hips with your palms facing down.
With the plank at an angle, feet “down” on the end, grab the cable handles on either side of your body and bring your hands together with your palms facing forward so that your knuckles meet a few inches above your navel level. .
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This is set up like the Arm Pullover (above), except the legs aren’t on the table and are on the Ultimate Body Works lower body, and the legs play a role.
Keeping your hands on the handles as before, push up with your legs and pull down with your arms at the same time.
This exercise is shoulder to toe and the cardiovascular demand can be quite high, depending on the angle of the table and the number of repetitions.
When the bench is tilted, lie on the table with your feet on the platform. Perform a standard crunch, except your head is high on the incline.
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What it works best for: rectus abdominus (aka the “six pack,” unless of course, genetics gave you a four pack or an eight pack).
Sit on a high bench facing forward. Grasping the cable handles with your palms down and elbows straight, raise your arms in front of you. If you want to hit the grid directly, turn your arms so that your palms face each other or your palms face up. This orientation aligns the front of the shoulder better against resistance and isolates it more intensely.
Sit cross-legged against the pulleys on the board in front of you, grasp the handles with your arms and torso lengthwise so that you are bent forward and down. Your body should almost touch your feet in the “down” position. Pull yourself up, extending your elbows out to the side, similar to a facelift.
Set the pulleys with straight legs in a “V” shape on either side of the table. Hold on to the lockers and pull yourself up by lifting your legs out to the sides as much as possible. The slide should slide toward the pulleys a few inches.
Weider Home Gym Exercises: Charts & Explanations
The Ultimate Body Works squat is really just a squat, and it’s performed exactly the same way. Stand with your feet on the footboard with your back against the skateboard, bend your knees and lower yourself as low as you can, then push back up to almost stand.
Assume a hurdle position by sitting on the board with one leg straight out in front of you on the board and the other bent under your straight leg. Holding the handles, let your upper body step forward and the board slide back until your upper body almost touches your feet.
Kneel forward toward the top of the Body Works, grasping the cable handles with palms down, elbows bent at 90. Push down and back, extending arms as in triceps. The panel moves up the track as you push down.
Sit with your side saddle on the board and grab the cable handles with a locking ‘golfer’ grip with your arms bent in front of you. Pull your arms across your body towards the “down” side of the Body Works. When you pull down, board
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