Xpeed All-In-One Trainers
Xpeed Quantum Range - Endless Possibilities
Unlock Your Potential
Congratulations on choosing the Xpeed Quantum All-In-One Trainer! Whether you're new to fitness or a seasoned pro, this page is designed to help you unlock the full potential of your trainer. Below, you’ll find a range of expert workout plans and training tips to guide you through functional, strength, and bodyweight exercises.
With endless possibilities at your fingertips, you can customise your workouts, target every muscle group, and make the most of your training time. Until our instructional videos are available, explore the exercises and techniques below to get started on building strength, improving mobility, and achieving your fitness goals.
Full Body Workout 1
A visual overview of workout 1
Bench Press
Lie flat on the bench. Press the bar upward, fully extending your arms, then slowly lower it back down.
Bent Over Row
Stand facing the machine, bend slightly at the waist, and pull the cable toward your torso.
Chest Flies
Stand in the middle of the cable station, arms extended to the sides, then bring your hands together in front of your chest.
Squat
Position yourself under the bar, lower into a squat, then push through your heels to return to standing.
Lat Pull Down
Sit with your knees under the pad, pull the bar down to your chest, and control the return up.
Cable Deadlift
Using a low pulley, hinge at the hips with slightly bent knees, grab the handle, stand upright while keeping a neutral spine.
Tricep Extension
Attach a rope to a high pulley, extend your arms downward to target your triceps, and return with control.
Cable Crunch
Use a high pulley with a rope attachment, kneel down, and pull the cable down by contracting your abs into a crunch.
Full Body Cable Workout
Complete each exercise for the desired sets and reps before moving on to the next. Stay controlled, maintain form, and rest for 60-90 seconds between sets.
Xpeed Workout Guide
| Exercise | Description | Weight |
|---|---|---|
| A1: Bench Press | 3 sets of 10 reps – Lie flat on the bench. Press the bar upward, fully extending your arms, then slowly lower it back down. | |
| A2: Bent Over Cable Row | 3 sets of 10 reps – Hinge at the hips, grab the cable attachment, and pull towards your torso, squeezing your back muscles. | |
| A3: Chest Cable Flies | 3 sets of 10 reps – Stand upright, holding a cable in each hand. Bring your arms together in front of your chest, then slowly return to the start. | |
| A4: Smith Machine Squat | 3 sets of 10 reps – Stand with feet shoulder-width apart under the bar. Lower into a squat and drive through your heels to stand back up. | |
| A5: Lat Pull Down | 3 sets of 10 reps – Sit at the lat pull-down machine. Pull the bar down towards your chest, focusing on squeezing your back muscles. | |
| A6: Cable Deadlift | 3 sets of 10 reps – With a straight back, hinge at the hips and grab the cable handle, then stand up tall, bringing your hips forward. | |
| A7: Tricep Extension | 3 sets of 10 reps – Hold the cable attachment with an overhand grip. Extend your arms fully down, locking your triceps at the end of the movement. | |
| A8: Cable Crunch | 2 sets of 12 reps – Kneel facing the cable stack, holding the rope attachment. Crunch downwards, bringing your elbows towards your knees. |
Full Body Workout 2
A visual overview of workout 2
Narrow Grip Bench Press
Lie flat on the bench and place hands in a narrow position. Press the bar upward, fully extending your arms, then slowly lower it back down.
Curl Bar Row
Use a curl bar with a supinated grip. Pull the bar towards your torso, squeezing your back muscles at the top.
Overhead Press
Press the Smith bar overhead while standing or sitting, keeping your core engaged and your back neutral.
Pull Ups
Grab the pull-up bar with an underhand grip (palms facing you) and pull your body up until your chin is above the bar.
Smith Leg Press
Use the Smith machine, positioning your feet on the plate attachment. Press the bar up with your legs, engaging your quads and glutes.
Lunges
Place pulleys on lowest hole and pick up the handles to hold at shoulder height. Step backward into a lunge, lowering your back knee towards the ground, then push off with your front foot to stand.
Bicep Curls
Hold the straight bar or cable handles. Curl hands towards your shoulders, focusing on contracting your biceps.
Wood Chops
Set the cable at a low position, near the floor. Kneel sideways to the machine, grabbing the handle with both hands. With arms straight, rotate your torso, pulling the cable diagonally across your body from low to high, engaging your core throughout the movement.
Full Body Workout 2
Complete each exercise for the desired sets and reps before moving on to the next. Stay controlled, maintain form, and rest for 60-90 seconds between sets.
Xpeed Workout Guide
| Exercise | Description | Weight |
|---|---|---|
| A1: Narrow Grip Bench Press | 3 sets of 10 reps – Lie on a bench with a narrower grip. Press the bar up, focusing on triceps engagement, then lower it slowly. | |
| A2: Curl Bar Row | 3 sets of 10 reps – Use a curl bar with a supinated grip. Pull the bar towards your torso, squeezing your back muscles at the top. | |
| A3: Smith Bar Overhead Press | 3 sets of 10 reps – Press the Smith bar overhead while standing, keeping your core engaged and your back neutral. | |
| A4: Neutral Grip Pull Ups | 3 sets of 10 reps – Grab the pull-up bar with a neutral grip (palms facing each other) and pull your body up until your chin is above the bar. | |
| A5: Smith Machine Leg Press | 3 sets of 10 reps – Use the Smith machine, positioning your feet on the bar. Press the bar up with your legs, engaging your quads and glutes. | |
| A6: Lunges | 3 sets of 10 reps – Perform lunges with control, stepping back into each rep and maintaining balance. | |
| A7: Bicep Curls | 3 sets of 10 reps – Hold a pair of dumbbells or a curl bar. Curl the weight towards your shoulders, focusing on contracting your biceps. | |
| A8: Wood Chops | 2 sets of 10 reps - Set the cable at a low position, near the floor. Kneel sideways to the machine, grabbing the handle with both hands. With arms straight, rotate your torso, pulling the cable diagonally across your body from low to high, engaging your core throughout the movement. |
Understanding the FITT Principles
The FITT principles of fitness stand for Frequency, Intensity, Time, and Type. These principles are fundamental guidelines used to design and manipulate exercise programs to achieve specific fitness goals.
- Frequency:
- Definition: Refers to how often you engage in a specific activity.
- Programming Perspective: For our 3-day whole-body workout routine, a frequency of three times a week is strategically chosen. This ensures optimal consistency & recovery without overburdening your schedule.
- Intensity:
- Definition: Measures the level of difficulty or effort exerted during an activity.
- Programming Perspective: Intensity is a cornerstone of our workout routine. Each session is designed to be intense, challenging your limits for maximum conditioning results.
- Time:
- Definition: Total time spent on a particular activity or exercise.
- Programming Perspective: With approximately 45 minutes per session, our workout strikes a balance between effectiveness and time efficiency. This duration allows for a comprehensive routine without becoming a barrier to the busiest schedules.
- Type:
- Definition: Refers to the specific kind of exercise or activity.
- Programming Perspective: Our workout encompasses a variety of exercises, targeting the whole body—incorporating strength, cardio, and core exercises. This diversity ensures a well-rounded approach to conditioning.
By understanding these FITT principles, you can customise your workouts to meet specific fitness goals, whether it's improving cardiovascular health, building strength, enhancing endurance, or achieving a well-rounded level of fitness.