1 piece of equipment, 3 ways: The Smith machine

Are you ready to revamp your workout?  If roaming from machine to machine has caused you to lose the bustle to your hustle, stop your weight conditioning commute by using the Smith machine for more than just squats.  Raise the bar, your heart rate and productivity with this one-and-done total-body Smith machine inspired workout.

Stationary Lunge.   Use the Smith machine to reshape your booty and quads.  Start with no resistance in order to acclimate your body to the machine and the way it moves.  Remember to practice caution by checking your form to prevent injury.  The bar should be resting on the back of the shoulders, with feet shoulder width apart, toes facing forward, and the front knee maintaining alignment above the ankle.  Activate your core and lower your body by hinging at the knees and hips until your front thigh is parallel with the floor.  Hold for one count.  Push through the front heel as you return to the starting position.  When choosing proper resistance, you should be to complete 12-15 repetitions, with the last few being very challenging but not compromising good form.

Complete 3 sets of 12-15 repetitions on each side

Incline Pushup.  Make your chest muscles work by adjusting the incline of your pushup.  If you are not a pushup pro yet, start by raising the bar to help decrease the weight and workload.  As you gain strength, adjust the bar to a lower position, which will increase the challenge of the exercise.  To start, face the Smith machine and place both hands shoulder width apart on the bar.  Your body should resemble the standard pushup form, where a straight line forms from the shoulders to the heels.  Activate your core as you slowly lower the body down to the bar.  Hold for one count.  Push through your hands and squeeze your chest muscles to bring your body back to the starting stance.  That is one repetition.

Complete 3 sets of 12-15 repetitions

Bulgarian Split Squat.  As with any exercise, it is necessary to master the motion prior to adding weight.  To prevent injury, the Bulgarian Split Squat should not be attempted until you feel steady and sturdy with single leg exercises.  This squat requires one leg to be extended back and off the ground to encourage an increase in hip flexor flexibility.  Loose hip flexors allow for a greater range of motion at the hip joint.  Begin by placing a box or bench behind the Smith machine.  Facing away from the platform, rest the bar on the shoulders and hold it so your grasp is slightly wider than shoulder width apart.  Elevate the back leg and secure the foot on top of the bench, while your front leg maintains proper knee alignment above the ankle.  Lower your body until your front leg forms a 90-degree angel at the knee and the thigh is parallel to the floor.  Push through your front heel to return to the starting stance.  That is one repetition.

Complete 3 sets of 12-15 repetitions on each side


Don’t be afraid to switch up your workout routine.  Sometimes we must make a change to see a change. 

Earn it.

Read more Sports Doc for Sports Medicine and Fitness.