Although makes and models may vary, certain machines are standard in most any gym. Chances are that if you belong to one, you already have a set series of exercises you like. No problem. Take any of the following moves and integrate them into your current workout, or take the whole kit and caboodle and challenge your body in ways it’s never been challenged before. This gym routine takes traditional weight-machine exercises and gives them a little twist.
■ Quadriceps
Leg Extension with Isometric Squeeze: Sit on the leg-extension machine and place a small, rolled towel between your knees. Set your seat so the backs of your knees are at the front edge of the seat and the centers of your knees are aligned with the cam (pulley) of the machine. Place your feet under the padded ankle bar. Now squeeze the towel between your knees as you straighten your legs to full extension. Hold a moment at the top of the movement, squeeze the towel harder, and lower to the starting position. Keep the towel in place for the entire set.
■ Shoulders
Cable Lateral Raise: Attached a handle to a low pulley and hold it in your right hand, palm up. Stand with the cable tower on your left, and keep your feet together with the outside edge of your left foot against the base of the machine. Grip the frame of the machine at shoulder height with your left hand and lean away from it until your left arm is straight. Place your right hand in front of your right thigh. Now, with your right elbows slightly bent and your wrist in line with your forearm, raise your right arm to shoulder height. Complete the set, then work your life side. - Liz Neporent
