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The perfect weekly fitness routine

Because soon the seasonal indulging will come to an end...

Here is a simple routine that will cover all the components of fitness and work all major muscles effectively using the Technogym functional training philosophy of fundamental movement patterns.

A thorough warm-up prior to a workout is a must, especially if you are not able to exercise on a daily basis as muscles can become more prone to injury when used less frequently. Walking is often underrated and is one of the most accessible and low-impact options. With 90 minutes available, you could do far worse than spend the first 30 minutes of that time walking briskly, at a progressively faster pace.

The perfect weekly fitness routine

Using the Technogym mywellness app you can track walking distance and pace, enabling you to keep a useful record of your progress over time. mywellness also links to popular Bluetooth heart rate monitors so you can monitor the intensity. As your fitness levels increase, this walk could then be substituted for short interval runs, with alternating minutes at fast and slow paces or with a minute of walking alternated with a minute of running to build endurance.

A whole-body resistance circuit is ideal to ensure you have a balanced workout routine. Perform the following exercises in sequence for 45 – 60 seconds per exercise. Take a 15 second recovery to transition between exercises, with a longer break of 1 – 2 minutes at the end of each circuit. Repeat the circuit 3 – 4 times.

1. Squats

If training at home this exercise can be done either without weights or using dumbbells, such as the Technogym Wellness Rack, held across the chest or shoulders. The squat is a fundamental movement in any man’s fitness routine to keep the ankles, knees and hips moving well and maintain testosterone levels.

Key technique tips:

  • Focus on pushing through your heels to ensure they stay on the floor through the movement – you should be able to remain balanced while wiggling your toes in any position
  • Ensure you work through a full but comfortable range of movement
  • Keep the head and chest lifted throughout the squat

2. Push-ups

With more types and variations than almost any other exercise, there is sure to be a push-up for you. This classic, upper-body favourite has stood the test of time because it delivers results. Designed to work the chest, shoulders and arms, it also works all the muscles in the frontal region of the body. For a beginner’s alternative, start with your hands on a stable surface at waist height, such as against a sturdy table or window sill. If the standard floor-based option isn’t challenging enough, why not try elevating your feet to create a more focused shoulder work-out or try bringing your hands closer together to work the triceps.

Key technique tips:

  • Maintain a strong body position with shoulders, hips and ankles in line
  • Keep your chin tucked in and eyes looking at the floor for better neck alignment
  • Keep shoulders down and relaxed to prevent strain injuries

3. Deadlifts

If working out at home without additional resistance, or with only light dumbbells such as the Technogym Chromed Dumbbells, try a single leg variation of this exercise. As well as being an effective way to engage the hamstrings, glutes and back extensors, this is a great way to challenge balance and improve stability. Starting with hands relaxed at your sides and feet hip width apart, hinge forward at the hips, bringing one straight leg up behind to counterbalance as your body hinges forward. Arms stay straight and relaxed hanging vertically down from the shoulders through the full movement.

Key technique tips:

  • Keep the knee of the supporting leg slightly bent for softened joint support
  • Keep the spine extended and hinge forward at the hip joint to prevent strain injuries
  • Keep chin tucked in and eyes tracking the line of movement
  • Use a slow and smooth speed to ensure that the movement is controlled

4. Reverse fly

The upper back is notoriously difficult to train without equipment. If at a gym, choose from a selection of dumbbells or cables to perform this exercise. If at home a relatively light dumbbell from the Technogym Wellness Rack can be just as effective. Due to the biomechanical disadvantage of this exercise position, a light load is all you need to engage the trapezius and rhomboid muscles and work the posterior head of the deltoid. Take a wide stance and hinge forward at the hips with the arms hanging vertically from the shoulders. Raise arms straight out to the sides, squeezing your shoulder blades together briefly at the top of the movement before slowly lowering back to the start position.

Key technique tips:

  • Squeeze shoulder blades together at the top of the movement for extra muscle toning
  • Maintain a strong body position, flexing forward at the hips with spine slightly extended to ensure a full-body workout
  • Do not rock or swing from the body as this could potentially cause injury

5. Bicep curls

Stand up straight with a dumbbell in each hand at arm’s length, ensuring elbows stay close to your body and that the hands are palm-up. Keeping the upper arms stationary, exhale and curl the dumbbell towards you while contracting the bicep muscles. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.

The perfect weekly fitness routine

Key technique tips:

  • Use slow, controlled movements throughout the curl
  • Distribute weight evenly in the feet and plant feet firmly to ensure you stay balanced
  • Exhale when lifting the weight and inhale on extension to keep an even rhythm, feeding your body with oxygen through the move

6. Lunge

It’s time to get multidirectional: keeping one foot on the spot, take a step forward with the other foot before moving it backward, to the left, to the right and back to the start position.  To add more resistance, hold a Technogym Chromed Dumbbell in each hand or across the chest.

Key technique tips:

  • Keep the knee tracking over the big toe to ensure alignment
  • Work through a full range of movement, whether this is small steps or giant strides, to ensure you steadily build your mobility and fitness
  • Keep the anchor foot flat on the floor for all steps

7. Rotate

If you are using a gym and have access to a cable machine such as the Technogym Kinesis, use this to perform a wood chop or horizontal rotation. The Technogym Kinesis will also enable you to mix up the height you rotate to on each rep. If you are at home, try using a Technogym Kettlebell or Dumbbell between both hands. Start with feet hip width apart, knees slightly bent and pelvis facing forward. Rotate the rib cage and shoulder girdle to bring your hands to the side of one hip. Keeping arms straight, rotate your body and lift your arms simultaneously to bring the hands up to head level on the opposite side of the body. Control the weight back to the start position and repeat for a full set before changing sides.

Key technique tips:

  • Keep knees and hips soft but use the trunk to rotate the rib cage and pelvis in opposite directions rather than just swivelling at the hips or shoulders
  • Keep eyes looking at your thumbs throughout the full movement
The perfect weekly fitness routine

This routine is an efficient way to engage all the muscles of the body and develop a healthy, balanced physique to be proud of. To finish off the workout, it is important to gently stretch out and relax the muscles. Ensure that stretches are held for 30 seconds at a time, giving your muscles enough time to cool down.

All tips from Ben Jones, Technogym Master Trainer.

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