Any workout equipment can aid you in your endeavor to be physically fit, as long as you’re using them properly. To do so, most of us go to fitness gyms for training and workouts. But if you’re one who wants to be fit but doesn’t like the idea of traveling to the gym, an all-in-one gym might just be the solution.

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You don’t have to hit the road to go to the gym, pay expensive membership fees, be bothered by other people’s existence, or be conscious to shout when you’re at your limit. 

It’s an all-in-one equipment, so it’s cost-effective and user-friendly. There’s no need to buy a lot of individual equipment, which can be more expensive. More importantly, it allows users to execute more than 30 or more various exercises. Yes, in a single machine you can complete a full-body training. 

How can it work out all your muscle groups? Check these exercises! 

Sample Daily Total-Body Routine with Home Gym

One example of all-in-one equipment is the BodyCraft Galena Pro home gym. The BodyCraft company designed Galena Pro as multifunctional home equipment that allows users to perform more than 50 exercises without occupying a large amount of space. 

In fact, it’s one of the best exercise machines that’s primarily created to be versatile and space-saving. Let’s use this equipment as the basis of our daily routine. Here’s a list of exercises for every muscle group that you can do with BodyCraft Galena Pro home gym

● Abs

– Cable Crunch

● Back

– Lat Pulldown

– Standing Row

● Arms

– Tricep Extension

– Standing Curl

● Shoulders

– Delt Raises

● Legs

– Leg Extension 

– Hamstring Curl

● Chest

– Chest Press 

– Chest Fly

For reps and sets, it’s best to consult with your trainers as different beginners have different needs. Further, many beginners tend to get confused between the differences of leg extension and hamstring curls, as well as the chest press and chest fly. Are you one of them? If so, we’ve got your back. The following is the low-down of their differences. 

Curl versus Extensions

Most home gym equipment has a gym bench and leg extension machine attached to it. As a beginner, leg curls and leg extensions are two of the best strength and conditioning leg exercises you can do in the said parts of the home gym. 

Leg curls

Leg curls utilize the gym bench, which has a levered lifting bar at the bottom part of the machine. The exercise targets almost every muscle group, including calf muscles, glutes, quads, shins, and hamstrings. Hence, it’s also called ‘hamstring curls’ too. 

Here’s how you do it:  

  1. Lie flat on your stomach
  2. Adjust the roller pad a few centimeters above your heels and below your calves
  3. Fully stretch both of your legs out
  4. Lightly hold to the support handles on an inhale
  5. Smoothly lift your feet on an exhales (keep your hips on the bench) 
  6. Flex your knees on an inhale and pull your ankles to your bottom as close as you can 
  7. Hold this position for five seconds
  8. Slowly return to the starting position on an exhale
  9. Perform 8-12 repetitions

If the pads are placed too high on your calves, it gives pressure on your Achilles tendon. Consequently, it decreases your range of motion, the total opposite of the exercise’ benefits. Hence, ensure proper placement. Leg curls are meant to make yourself flexible. It strengthens your hip joints and knees, as well as balance the front and back of your legs to avoid injuries. 

Leg extension

Leg extensions use the leg extension machine. They are typically used to strengthen quadriceps, such as patellar ligaments, during rehabilitation. Similar to hamstring curls, it uses lever equipment. However, you sit while doing this exercise, rather than lying down. 

Here’s how you do it: 

  1.  While seated in the leg extension machine with your back straight.
  2. Hold the hand bars on each side of the machine. 
  3. Lift the loads on an exhale until your legs are fully-straighten (don’t lock your knees)
  4. While doing it, don’t arch your back. Keep your back on the backrest.
  5. Lower the weight and go back to starting position on an exhale.
  6. Perform three sets of 8-12 repetitions.

Don’t execute this movement with the said machine for a low repetition, yet high-load strength conditioning. Otherwise, it’ll cause strains in your knee ligaments. Also, don’t go too fast when raising the weights on your legs. 

Fly versus Press

Power and definition training is the key to get a chiseled chest. For the muscle groups in this part, chest flyes and chest presses are the most basic ones for beginners. The two have the same position, which is to lie on an exercise bench. Also, both target pectoralis major or the main chest muscles. Even so, they’re different in some aspects. 

Chest flyes

Chest flyes are an example of an isolation exercise that primarily targets the shoulder joints. It enhances your capability to adduct or the movement when you bring your chest and shoulders to the center of your body. 

Here’s how you do it: 

  1.  Lie on the bench face up, feet flat on the floor. 
  2. Hold any loads of your choice, one for each of your hands.
  3. Keep your elbows slightly bent at a fixed angle throughout the exercise.
  4. Lower your arms out to the sides.
  5. Hold this position for two seconds.
  6. Squeeze chest muscles while returning to the starting position. 

Chest press

Chest presses are an example of a compound exercise that needs work from multiple different muscle groups or joints. The shoulders and elbows are targeted by this exercise. After consecutive training with chest press, you’ll see muscle-building changes on your shoulders, triceps, and chest. 

Here’s how you do it: 

  1.  Lie on the bench face up, feet flat on the floor.
  2. Hold any loads of your choice, one for each of your hands.
  3. Push the dumbbells up, where your palms are up, and your arms are directly a little over your shoulders.
  4. Tilt your chin towards your chest and pull your abdominals inward.
  5. Hold this position for two seconds.
  6. Accentuate your chest while rolling down your shoulders back in the starting position.

Chest fly enhances your chest to have a more symmetrical look, while chest press develops the width and strength of your torso. If you’re after balance development, do chest fly. On the contrary, if you wanted to gain muscular size, do a chest press.