Full Body Smith Machine Workout Routine

Some women may feel a bit intimidated by the looming squat rack of cold, hard steel. But don't be shy -- the Smith machine can be a valuable tool to get you a stronger body. In fact, you can do a full-body workout at just one station, which will save you time and burn more calories than training one muscle group at a time. Your body won't regret getting to know the Smith machine.

Back Squats

Set the height of the squat bar to as high as your shoulders. Put your shoulders beneath the bar and hold onto the bar with both hands so that your elbows are at about 90 degrees. Stand with your legs about shoulder-width apart.

Inhale and squat down as low you can while keeping your torso upright and your heels on the ground.

Exhale and stand straight up. Perform three sets of eight to 12 reps.

Front Squats

Set the height of the squat bar to as high as your shoulders and grab the bar with both hands in front of you. Stand close to the bar with your feet about shoulder-width apart.

Inhale and squat down as low as you can with the bar in front of you. Keep your torso upright and your heels on the ground.

Exhale and stand straight up. Perform three sets of eight to 12 reps.

Pushups

Set the height of the bar between 2 to 3 feet off the ground. Grab the bar with both hands about shoulder-width apart and put your chest over it. Extend your legs behind you with your feet together on your toes.

Inhale and lower your chest toward the bar until it gently touches the bar. Do not stick your head forward or round your spine.

Exhale and push yourself up. Perform three sets of eight to 12 reps.

Pullups

Set the height of the bar between 2 to 3 feet off the ground. Grab the bar with both hands about shoulder-width apart and crawl beneath the bar. Position your chest below the bar and put your feet on the ground about as wide as your hip.

Exhale and pull yourself up until your chest gently touches the bar. Keep your butt up throughout the exercise.

Inhale and lower your body down until your arms are extended. Perform three sets of eight to 12 reps.

Items you will need

  • Smith machine

Tip

  • To maximize your workout time, do one lower-body exercise followed immediately by an upper-body exercise. This method, called a superset, allows one muscle group to work while the other group rests, says physical therapist Gray Cook, author of "Athletic Body in Balance." For example, do a set of front squats followed by a set of pullups. Rest for one to two minutes and repeat the superset two to three more times.
 

References

About the Author

Nick Ng has been writing fitness articles since 2003, focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in 2001 and has been a certified fitness coach with the National Academy of Sports Medicine since 2002.