PUBLISHED ON Nov, 16, 2024
Weekend Warrior Quick Full-Body Workout
Life can get busy, and for many of us, the weekend is the only time to squeeze in a good workout. But don’t worry! You don’t need hours in the gym to hit all the major muscle groups. With just 30-45 minutes and a one versatile machine, you can get a solid full-body workout that leaves you feeling accomplished and ready for the week ahead.
This workout is perfect for the weekend warrior who wants to maximize their time and cover all their bases. Today you will be working your quads, glutes, hamstrings, lower back, upper back, lats, biceps, and core—all in one efficient session.
1. Bulgarian Split Squats
Targets: Quads, Glutes, Hamstrings
This unilateral movement is fantastic for strengthening your lower body, improving balance, and addressing any muscular imbalances.
How to:
- Set up your Hyper Pro into Hip Thrust Mode.
- Make sure the Hip Thrust attachment is around knee height.
- Stand in front of the attachment with your back facing it.
- Place the top of your foot onto the pad for balance.
- With your other leg you, will bend it until you feel a stretch in your glutes.
3 x 12-15 Reps (Super-set with hip thrusts)
2. Hip Thrusts
Targets: Glutes, Hamstrings
Few movements are as effective at hitting the glutes as the hip thrust. Not only will this help you build strength, but it will also compliment your other lift and build explosive athleticism needed for jumping, running, sprinting and more.
How to:
- Keep your Hyper Pro in Hip Thrust Mode.
- Sit in front of the Hip Thrust attachment.
- Lean back until your shoulders are supported by the attachment.
- Plant your feet firmly on the ground and use your glutes to lift off of the floor into a bridge position.
- You can add additional weight with a medicine ball, dumbbell, or barbell if available.
3 x 8-10 Reps
Tips
- If you feel this more in your quads, bring your feet further away from you.
- If you feel this more in your hamstrings, bring your feet slightly closer.
3. 45-Degree Back Extension
Targets: Lower Back, Glutes, Hamstrings
Strengthening your posterior chain is key to preventing lower back pain and improving overall posture. The 45-degree back extension is a great way to engage the muscles along your back and hips.
How to Perform:
- Set up your Hyper Pro in 45-degree Back Extension mode.
- Anchor your feet in between the ankle rollers, pressing firmly against the foot-plate.
- The pads should be set to be right below the hips.
- Hinge forward from your hips while keeping your back straight.
- Use your lower back and glutes to lift your torso back to the starting position.
3 x 8-10 Reps
4. Face-pulls
Targets: Upper Back, Shoulders
Face-pulls are an excellent movement to develop your rear delts and upper back muscles, which can help improve posture and reduce the chance of shoulder strain.
How to:
- Using the blue knob on your Hyper Pro, set the back of the machine to 20 degrees.
- Then use the green knob to set the front of the machine up to 20 degrees.
- It should now be flat and raised off of the ground, similar to a weight bench.
- Set up your Leg Developer using the quick-attach mechanism.
- Attach the Upper Body Kit to the silver ring on the top of the Leg Developer.
- Grab the rope with both hands, palms facing down.
- Pull the rope towards your face, keeping your elbows high.
- Squeeze your shoulder blades together at the end of the movement, then slowly return to the start.
3 x 15-20 Reps
To save time superset all upper body movements.
5. Standing Row
Targets: Lats, Upper Back
This movement builds strength in your back, especially your lats, which helps with overall upper body pulling power.
How to:
- With your Hyper Pro set up the same way as above, attach your Upper Body Kit to the silver ring on the top of the Leg Developer.
- Stand to the side of the Hyper Pro and grip the handle of the Upper Body attachment with your palms facing inward.
- Pull the weight until your hand is almost touching your torso and squeeze your lats.
- Return to the starting position.
3 x 15-20 Reps
6. Bicep Curls
Targets: Biceps
No full-body workout is complete without hitting the biceps! This classic movement helps build the strength you need for various pulling exercises.
How to:
- With your Hyper Pro set up the same way as above, attach your Upper Body Kit to the silver ring on the top of the Leg Developer.
- While seated on the Hyper pro, grab the Upper Body handles with your palms facing up.
- Then curl the weight until you feel a contraction in your biceps.
- Return to the starting position.
3 x 10-12 Reps
7. Decline Leg Raises
Targets: Core, Lower Abs
To round off the workout, leg raises will target your lower core, helping to build stability and support for your entire body.
How to:
- Set your Hyper Pro into decline sit-up mode. Keep in mind, the higher the decline, the harder it will be.
- Sit on the Nordic pad and lay back. Hold onto the handles on either side of the foot-plate.
- Raise your legs as high as you can using your abs and hip flexors.
- Then, control the way down back to the starting position.
3 x 10 Reps
Conclusion: A Full-Body Workout for Your Weekend
Full workout for quick reference 👇
- Bulgarian Split Squats 3 x 12-15
- Hip Thrusts 3 x 8-10
- 45 Degree Back Extension 3 x 8-10
- Face-Pulls 3 x 15-20
- Standing Rows 3 x 15-20
- Bicep Curls 3 x 10-12
- Decline Leg Raises 3 x 10
In just one session, you’ve worked your quads, glutes, hamstrings, lower back, upper back, lats, biceps, and core. This quick full-body workout is perfect for those busy weekends when time is limited but you still want to make progress in your fitness journey.
Give it a try, and remember—consistency is key! Even short, effective workouts like this can help you stay on track and build a stronger, healthier body.
If you are looking for the perfect piece of home gym equipment for your weekend workouts, the Hyper Pro might just be it. With 9-machines-in-one, you get FULL body training right from your home!
Save time, space, and $300 OFF when you purchase TODAY!
