60-Minute Full-Body Gym Workout
An hour-long full-body workout is a great way to get started in an exercise routine when you only have one or two days a week where you can make time. It’s also a great way to fill in the days between more targeted workouts or as a way to get a quick gym workout while traveling.
With just one hour in the gym, you can get your heart rate up and hit key muscle groups in your upper body, legs, and core to build muscle strength and endurance. Get ready to add this killer 60-minute full-body gym workout to your rotation of workout routines.
Lat pulldowns are a great way to start your 60-minute gym workout and take advantage of the more specialized machines available that you probably wouldn’t have access to at a home or outdoor gym.
With any cable-based equipment, you’ll want to make sure that the mechanism is moving freely without any impediments before you begin your exercise. You’ll also most likely need to adjust the weight on the machine.
When selecting your weight, start with something you know you can manage for the full round of reps and sets without it compromising your form. It’s always better to do an exercise correctly with less weight than to put yourself in a position where you could hurt yourself.
High to Low Cable Fly
High to low cable flys target a wide range of muscles in your arms, shoulders, and back, making them a great complementary exercise to lat pulldowns. You can easily pair these exercises to make supersets that can help keep you on track with time as well as offering your muscles a rest during the rotation.
If your gym doesn’t have a cable fly machine or it isn’t available, you can also use a resistance band looped behind your back to create resistance for motion.
Deadlifts are an essential part of any full-body workout as they work a large swath of muscles from your back and core all the way down your legs. They are also quite versatile and can be done with a barbell, dumbbells, a kettlebell, or a plate weight.
If you are going to use a barbell, you can either grip the bar with both palms facing forward or in a mixed grip with one palm facing forward and the other supinated. There’s no right or wrong when it comes to which grip you prefer or which hand faces which direction; it all just comes down to what feels right.
The leg press is a great alternative to squats when you are in a gym and can take advantage of the facility's equipment. It’s also a good option for working through a lower-body injury as you have a lot more stability sitting in the leg press than you would standing doing even a box squat.
The most important thing about the leg press is to never lock your knees. The second is to never push off your toes or the balls of your feet, always drive through the heel to keep your knees from falling to either side. And third is to never push the plate beyond the reach of your feet so that it falls back towards you, for obvious reasons, this is incredibly dangerous so just don’t do it.
Hip thrusts can be done either lying with your back flat on the ground or at an incline, creating a pivot point on your back just below your shoulder blades.
The inclined version is slightly more challenging, especially if you refrain from sitting all the way down at the bottom of the motion. However, it is easier to keep the weight in place at an incline compared to the floor position.
Russian Twists with a Medicine Ball
Finish out your 60-minute workout with a solid core-targeted exercise. Russian twists are a great way to work your obliques as well as your abs while increasing mobility throughout the spine.
This movement is all about control, so if you find you have a tendency to swing, bounce, or drop the medicine ball, start with a lighter one or even try it without any weight at all for the first few times.
Fuel Your Workout with Allo
Bump up your protein intake without adding meals, snacks, or even shakes. Just pop open a packet of Allo protein powder for hot coffee and stir the specially crafted formula right into your favorite hot beverage with no messy clumps.
Each pre-portioned packet delivers 10 grams of fast-absorbing hydrolyzed whey protein in every 8 oz cup of hot coffee, hot tea, hot matcha, espresso, or hot chocolate. Allo is gluten-free, sugar-free, and keto friendly.
Try the vanilla, hazelnut, and caramel protein powders and protein creamers or keep your coffee black with Allo Natural. The temperature stable formula also makes Allo great for cooking. Check out our recipe blog for more.