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Full Body Workout

This workout uses the Smith machine, which can be found at most health clubs. You can do this workout with dumbbells, barbells, tubing or comparable health club machines. Alternate each lower body and upper body exercise, doing each for 12 to 16 repetitions. Repeat each pair of upper and lower exercises once (beginners-use no weight), twice (intermediate) or three times (advanced) before moving on to the next set of exercises. Do this workout 1-3 non-consecutive days a week and be sure to warm up with light cardio and stretch between sets.



Lower Body Exercise   Upper Body Exercise
Smith Squat: feet hip-distance apart, slowly lower into squat, knees behind toes, abs in and back flat.

Push up: With bar propped on lower rung, place hands wider than shoulders, back flat, body in a straight line.

Smith Lunge: In split stance, slowly lower body into lunge position, both knees at 90 degree angles.

Bent Over Row: With back flat, bend upper body to 45 degree angle.  Pull bar towards chest, squeezing the back.

Deadlifts: Feet hip-width apart, tip from the hips and lower weights to mid-shin, keeping back FLAT, weights close to the legs and abs in.  Squeeze hamstrings.

Upright Row: In overhand grip and hands close together on bar, pull bar up to chest level.

One-legged Squat: Prop back foot on bench or step (not shown in picture) slowly lower into lunge position.

Tricep Dips:Keep elbows parallel to one another and facing backwards.  Lower only until your elbows are at 90 degrees. 

Calf Raises: (not pictured) Stand on weights with Smith bar on shoulders, raise yourself on tips of toes and lower. 

Bicep Curls:  (not pictured) Stand holding bar-hands shoulder-width apart.  Bend elbows and bring forearms towards shoulders and lower.

(Not Pictured) Calf Raises


 (Not Pictured) Bicep Curls

In the Pictures:  Beth Mastre is one of my personal training clients and boy is she in shape!  In this workout, Beth uses quite a bit of weight for her squats and lunges.  BUT, she's been at it for a while, so you may want to go lighter. Remember, on a Smith machine, the suspended bar is usually about 15 to 20 pounds, so there's already weight on there.  If you're a beginner, check with your doctor before you start any exercise program and do these exercises with no weight until your body is conditioned to tackle the Smith machine.

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Picture Property of Paige Waehner

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