Xpeed Studio Multi Gym
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Congratulations on choosing the Xpeed Studio Multi Gym! Whether you're new to fitness or a seasoned pro, this page is designed to help you unlock the full potential of your Multi Gym. Below, you’ll find a range of expert workout plans and training tips to guide you through using all that this stunning home gym has to offer.
With loads of exercise options at your fingertips, you can customise your workouts, target every muscle group and make the most of your training time. 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
Chest Press
Adjust the seat height so handles are at chest level. Sit back, grip handles, and press forward until arms are extended.
Slowly return to start. Keep your core engaged.
Seated Row
Sit with feet braced and knees slightly bent. Maintain a neutral spine as you pull the handle towards your torso, squeezing shoulder blades together.
Slowly return to the start position.
Cable Flys
Set pulleys to shoulder height and grab handles. Sit back in seat, arms extended with a slight bend .
Bring hands together in front of your chest.
Slowly return to start.
Leg Extension
Adjust seat and leg pads to a comfortable position.
Extend your legs fully, squeezing your quads as you do so.
Lower slowly back to start.
Lat Pull Down
Grip bar with an underhand grip with a shoulder-width spacing. Pull the bar to your chest whilst keeping a neutral spine.
Slowly return to the start position.
Cable Deadlift
Using the low row pulley, hinge at the hips with slightly bent knees, grab the handles, stand upright while keeping a neutral spine.
Repeat. It's important to hinge at the hips and not "bend with your back".
Tricep Extension
Attach a rope to the high pulley, extend your arms downward to target your triceps, and return with control.
Cable Crunch
Use the high pulley with the rope attachment and extender chain, 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: Chest Press | 3 sets of 10 reps – Adjust the seat height so handles are at chest level. Sit back, grip handles, and press forward until arms are extended. Slowly return to start. Keep your core engaged. | |
| A2: Seated Row | 3 sets of 10 reps – Sit with feet braced and knees slightly bent. Maintain a neutral spine as you pull the handle towards your torso, squeezing shoulder blades together. Slowly return to the start position. | |
| A3: Chest Cable Flies | 3 sets of 10 reps – Set pulleys to shoulder height and grab handles. Sit back in seat, arms extended with a slight bend .Bring hands together in front of your chest. Slowly return to start. | |
| A4: Leg Extension | 3 sets of 10 reps – Adjust seat and leg pads to a comfortable position. Extend your legs fully, squeezing your quads as you do so. Lower slowly back to start. | |
| A5: Lat Pull Down | 3 sets of 10 reps – Grip bar with an underhand grip with a shoulder-width spacing. Pull the bar to your chest whilst keeping a neutral spine. Slowly return to the start position. | |
| A6: Cable Deadlift | 3 sets of 10 reps – Using the low row pulley, hinge at the hips with slightly bent knees, grab the handles, stand upright while keeping a neutral spine. Repeat. It's important to hinge at the hips and not "bend with your back". | |
| 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 away from the cable stack, holding the rope attachment. Crunch downwards, bringing your elbows towards your knees. |
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.
