Exercises Disclaimer: The exercises provided by TRUE Fitness are for educational purposes only, and is not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. TRUE disclaims any liability from and in connection with this program.
The QuickFit and Treadmill Total Body Workout is designed using elements of the High Intensity Circuit Training (HICT) principle. HICT involves combining both cardio and resistance training in the same workout, alternating upper and lower body moves as well as high-intensity and lower-intensity exercises for a total body workout. The idea is a challenging, total body routine that helps improve strength, endurance, and weight loss in less time. By equipping your home with TRUE’s QuickFit and Treadmill, there are up to 15 different combinations to keep your workouts fresh and prevent boredom.
Before beginning this workout, be sure to complete a proper warm-up consisting of light cardio, some basic stretching or foam rolling. Since this workout requires a strength machine, you may want to perform a few reps in your warm-up so you can be sure you have a proper weight selection in mind when you use the QuickFit during the actual workout set.
To adjust this workout for your skill level there are a few things to consider:
To reduce the chances of injury during a workout, it is essential that you stick to proper forms while exercising. In this workout, remember the following forms for the QuickFit, treadmill, and bodyweight exercises:
First, adjust your weight selection and grab the low handles and bring them up to your shoulders. Your hands should be touching the outside of your shoulder. Then, straddle the bench and start with your feet about shoulder width apart with your toes pointing outward about 30 degrees. Keep even pressure from heel to toe, you should feel your weight mid foot. Bend at your knees and hips at the same time, while pushing your knees out. Keep going down till you are below the height of a chair (lower than you want to go). When standing back up try to push your hips to the ceiling, then stand up straight.
Adjust the weight stack to the desired resistance. Be sure to adjust the back of the seat down and grab the middle pulleys. Check to be sure the seat handle is NOT allowing the seat to slide. Put your feet on the foot platform facing the QuickFit, reach forward and grab the rowing handles with a shoulder width grip. Keeping your back tight and upright, pull the handles toward your mid chest. Your elbows should track slightly in toward your ribs. At the end of the rep be sure to squeeze your shoulder blades together and down. Return the handles forward and repeat. Do not let the weight stack slam back down.
Set your treadmill to the highest incline setting you feel comfortable at and increase the speed to 3mph.
Be sure to adjust your weight stack heavier here than the row. Keep your feet on the same foot platform and this time point your toes outward about 15-30 degrees. Your knees should be bent a little past 90 degrees. Once set up properly, keep even pressure from heel to toe, you should feel the weight mid foot. Grab the handle about shoulder width; keep your back flat and chest up. Keep your knees pushed out and push into the platform until your legs reach almost full extension, do not lock out “hyperextend” your knees. Return back to the starting position slowly until the weight stack is just above resting position and press again.
Adjust the weight stack to the desired resistance and be sure the back pad is up. Facing away from the QuickFit sit down and grab the same rowing handles as before. These should be set around mid-chest height still. With your elbows in close to your side and hands around mid-chest begin by pushing the handles straight out away from you. Do so until your arms are fully extended. Let the handles return back to the same starting position near your chest and repeat.
Get up to speed at the fastest sprint you can safely do, hold that speed for 30 seconds. Be aware of your lower body strength and slow down if your legs start to feel fatigued. The overall goal on the treadmill is to go for a half of a mile as fast and as safe as possible.
With a Burpee you want to go from a standing position to a prone position (lying on your chest) back to a standing position. To do this efficiently you will “flop” yourself to the floor using the least necessary control as to not hurt yourself or smash your face. Once your chest touches the floor, immediately push yourself up and jump your feet underneath you and stand back up with your feet leaving the floor at the standing position. That is one rep. A quick YouTube search will help you out if you are feeling confused.
Always focus on the form with each movement and rep. This is very important on lower body movements because lack of proper form could lead to knee or back injuries, especially on the Squat and Leg Press. Make each set somewhat challenging but not to the point where your form begins to fail. Log your weights used and simply repeat this workout in a week or so to see how much better you have gotten. Make sure you stay active, eat enough food, and rest enough in between workouts. All these factors will help you recover faster.