My-FIT-24’s Strength Machine Replacement Guide
“Okay...okay..All this new equipment is exciting...But why are we removing the strength machines?”
Although we understand that the primary function of station strength machines are to provide a very stable position to isolate a single movement. This is useful for ensuring a safe movement pattern where there might be concern for injury.
However, modern exercise science proves that use of a machine often removes the need to activate stabilization muscles, in turn denying the full benefit of an exercise. Improper adjustment and improper form during use of a machine can cause injury just as easily as any other poorly performed activity.
All exercises done with the machines can be duplicated safely in a multitude of ways using free weights, benches, boxes, body weight, and many other methods (Just ask one of our coaches).
In fact, functional training has been proven to be even more effective for most populations compared to static training.
In effort to make this a smooth transition for all members, My-FIT-24 will attempt to connect personally with each and every member that feels unsure of what to do in absence of the strength machines. Our professional staff will be on the floor during all active hours, ready to show everyone how to work the same muscles in a safe, and more effective manner with our new equipment.
This Guide is a collection of some sample exercises that can replace the benefit of the strength machines. Again, this is only a few examples, there are thousands more. Please ask one of our team members if you need other examples and or assistance in modifying any exercise.
We have created an online resource to help you to learn these functional versions of the same exercises. This printed version will available at the front desk at all times.
We encourage members to use this as often as they wish to look up better alternatives to the same exercises, and never hesitate to ask a My-FIT-Team member for help when needed.
Thank you and let us know how we can help,
-The My-FIT-24 Team
LEG PRESS AND LEG CURL/EXTENSION REPLACEMENT
The leg press machine lets you mimic the powerful back squat exercise to build upyour quads, glutes and hamstrings. The machine allows you to move weight along one preset path, so the leg press machine offers no challenge to stability or core strength. The seated position has you off of your feet, so it has minimal effect on your ability to jump, run, or walk. And all that weight you think you’re lifting? Since it travels along a track that’s 45 degrees to the floor, about one third of the weight is being lifted by the leg press machine itself.
It’s dangerous, too. Leg press machines can put your lower back in a flexed (i.e. curled) position, sometimes under extreme loads.
Fear not, though: Even with the seated leg press off the table, you still have plenty of leg day exercise options left. And all of the moves we recommend below require minimal equipment and space.
The following are some exercises that will build muscle and strengthen your quads, hamstrings, glutes, and calves—while simultaneously improving athleticism, working your core, burning a ton of calories, and boosting lower body power. There are exercises for all fitness levels—beginner, intermediate, and advanced—and enough bodyweight variations to allow you to work your legs anytime and anywhere.
1. SQUATS
Bodyweight Squat
Level: Beginner/Intermediate
• Stand with your feet hip to shoulder-width apart and your arms by your sides.
• Keeping your back flat and core braced, push your hips back (imagine you’re closing a door with your butt), bend your knees, and “sit back” into the movement as you raise your arms in front of you.
• Lower your body until your thighs are at least parallel to the floor.
• Pause, and then stand back up, contracting your glutes as you return to the starting position.
Split Squat
Level: Beginner/Intermediate
Assume a staggered stance with your left foot two to three feet in front of your right, holding a pair of dumbbells at arm’s length next to your sides, palms in.
• Keeping your chest up, shoulders back, core braced, and back flat, lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees (it should hover a couple of inches above the floor).
• Pause, and then reverse the movement to return to the starting position.
• Do all of your reps, switch legs, and repeat.
Dumbbell Back Squat
Level: Intermediate/Advanced
• Stand tall with your feet hip to shoulder-width apart, holding a pair of dumbbells by your sides.
• Keeping your back flat, chest high, and core braced, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor.
• Pause, and then push back up to the starting position.
Bulgarian Split Squat
Level: Intermediate/Advanced
Stand facing away from a box or bench, holding a pair of dumbbells at arm’s length by your sides. Place the toes of your right foot on the bench behind you.
• Keeping your torso upright, lower your body until your left thigh is parallel to the floor (don’t let your right knee touch it).
• Pause, and then push back up to the starting position.
• Do all of your reps, switch legs, and repeat.
2. LUNGES
Forward Lunge
Level: Beginner/Intermediate
Stand tall holding a pair of dumbbells at arm’s length by your sides (palms in) with your feet hip-width apart.
• Keeping your chest up, shoulders back, core braced, and back flat, take a large step forward with your left leg.
• Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees (it should hover a couple of inches above the floor).
• Pause, and then reverse the movement to return to the starting position. Repeat, this time stepping forward with your right leg. Continue alternating legs with each rep.
Lateral Lunge
Level: Beginner/Intermediate
• Stand tall with your feet hip-width apart holding a pair of dumbbells at arm’s length by your sides, palms in.
• Keeping your right leg straight and right foot on the floor, take a big step to your left with your left leg as you push your hips back, bend your left knee, lower the weights between your legs, and lower your body until your left thigh is parallel to the floor.
• Pause, and then push yourself back up to the starting position.
• Do all of your reps, and then repeat to your other side.
Walking Lunge
Level: Intermediate/Advanced
• Stand tall with your feet hip-width apart holding a pair of dumbbells at arm’s length by your sides, palms in.
• Keeping your chest up, shoulders back, core braced, and back flat, take a large step forward with your left leg.
• Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees (it should hover a couple of inches above the floor).
• Pause, and then push back up to the standing position, bringing your back foot forward.
• Repeat, this time stepping forward into a lunge with your right leg. Continue alternating legs with each step.
3. JUMPS
Squat Jump
Level: Intermediate/Advanced
• Stand tall with your feet hip-width apart and your arms by your sides.
• Keeping your back flat, chest high, and core braced, push your hips back, bend your knees, swing your arms back, and lower your body as far as possible.
• Explode off the floor, raising your arms as you jump as high as you can.
• Land softly, immediately dropping down into a squat in preparation for your next jump.
Split Jumps
Level: Intermediate/Advanced
• Assume a staggered stance with your left foot two to three feet in front of your right.
• Keeping your chest up, shoulders back, core braced, and back flat, lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees (it should hover a couple of inches above the floor).
• Explode off the floor, raising your arms as you jump as high as you can. Switch leg positions in the air.
• Switch leg positions in the air, landing with your right foot forward. Immediately drop down into a split squat in preparation for your next jump. Continue alternating legs.
4. BRIDGES
Glute Bridge
Level: Beginner/Intermediate
• Lie on your back with your knees bent, feet flat, and arms by your sides, palms down.
• Squeeze your glutes, raising your butt off the floor until your body forms a straight line from your knees to your shoulders.
• Pause, then slowly lower yourself back to the starting position.
Make it harder: Perform with one or both feet on the bench
Swiss Ball Leg Curl
Level: Beginner/Intermediate
• Lie on your back with your arms by your sides and your heels and calves on a balance ball. This is the starting position.
• Squeeze your glutes, raising your butt off the floor until your body forms a straight line from your heels to your shoulders.
• Bend your knees to roll the ball toward your butt.
• Reverse the sequence to return to the starting position.
Barbell Glute Bridge
Level: Intermediate/advanced
• Perform a glute bridge with a barbell across your hips, holding it securely in place with both hands as you perform the exercise.
5. SWING
Single-Arm Dumbbell Swing
Level: Intermediate
• Stand tall with your feet shoulder-width apart, holding a dumbbell in front of you at arm’s length in your left hand.
• Keeping your back flat, arm straight, and core braced, push your hips back, bend your knees slightly (don’t squat!), and “hike” the dumbbell between your legs.
• Reverse the movement, swinging the dumbbell up to shoulder level as you thrust your hips forward.
• As the dumbbell falls back down, guide it between your legs to begin your next rep.
CHEST PRESS AND FLY REPLACEMENT
Pushing away from your chest while sitting in the chest press machine not only favors the stronger side, but it ignores the posterior chain (the muscles that stabilize the back of the body from head to toes).
Here are some alternative and more effective exercises that can be performed at all levels.
Bench Dips
Level: Beginner/Intermediate/Advanced
Dips primarily target your chest but also recruit the muscles of your shoulders and triceps. It’s an all around great exercise for building upper body strength and size.
Sit down on the edge of the bench or support you've chosen.
Place your hands on either side of your hips, fingers overlapping the bench edge.
Start by moving your buttocks off the edge of the bench, and walk your feet forward until you can lower your hips straight down in front of the bench.
Lower your hips 2 to 3 inches and then press up with your arms to return to the starting position.
If this is too easy, lower a little farther and press back up.
Work your way up to where your shoulders are even with your elbows before pressing up to the starting position. Use your legs only as necessary for balance. Your torso should stay upright, hips below shoulders, and as close as possible to the bench throughout the range of motion.
Modifications
For the easiest bench dip variation, keep both feet planted on the floor near your body. Squat down as you lower into the dip and then push with your legs to help yourself back into the starting position.
To make the exercise slightly more difficult, extend both legs straight in front of you, resting on your heels. Your torso should still remain vertical throughout the movement but you won't be able to push as much with your legs, so your arms will take more of the weight.
For a greater challenge, elevate your feet on a second bench, and cradle a weight plate or dumbbell in your lap to add additional resistance.
Push Ups
Level: Beginner/Intermediate/Advanced
A push-up is a total-body functional movement that is great for increasing strength and has the added benefit of engaging the core and lower body. Since it's a bodyweight exercise, it can be done just about anywhere—with a ton of variations to liven things up. So whether you've been unsuccessful in the past or just want to fine-tune your form, here are the details you'll need to master a perfect push-up.
Start in a high plank position.
Place hands firmly on the ground, directly under shoulders.
Ground toes into the floor to stabilize your lower half.
Brace core (tighten abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
Bent over Row
Level: Beginner/Intermediate/Advanced
(also a replacement for the Seated Row Machine)
As a compound/standing exercise using free weights, the bent-over row works many muscle groups. The main muscle group targeted is your back, the latissimus dorsi and rhomboids. Pulling the weight higher to your chest works your upper-back muscles, while pulling the weight closer to your waist works your mid-back muscles. Assisting muscles are your biceps as well as muscles in your shoulders and forearms. Additionally, your legs and core -- the abdominal and lower back muscles -- contract to stabilize, or keep your body in place, while performing the exercise. Increased strength in these muscles improves your posture and spine stability, reducing the risk for lower-back injuries. Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor. Let the weights hang at arm’s length from your shoulders. This exercise can be performed with dumbbells, kettlebells, barbell, or bands.
Stand with your feet shoulder width apart, knees slightly bent.
Lower your upper body to about a 45 degree angle
Pull your shoulders down and back and hold that position.
Pull the weights to the sides of your ribs by squeezing your shoulder blades toward your spine.
Pause.
Lower the weights slowly to the starting position and repeat.
HIP ABDUCTOR/ADDUCTOR MACHINE REPLACEMENT
This is one of the strangest machines to ever make it to the health clubs. Although it’s designed to work the ab- and adductors, it doesn’t do a good job of working them the way you might need them to function in real life or in sports. To make this a functional exercise that mimics a move you might use during sports, you’ll need to stand up at a minimum. When you're playing sports, running or doing anything active, the ab- and adductor’s main function is to provide stability for the hips and knees.
Sliding Lunge
Level: Intermediate/Advanced
Keep the weight in the front leg so you always have control of the foot resting on the plate.The sliding side-to-side lunge helps keep these muscles strong and balanced in a more natural way.
Stand with feet hip-width apart, the ball of the left foot resting on the Gliding Disc.
Bend the right leg while sliding the left foot backward into a lunge position.
Keep the front knee behind the toe and keep the back leg slightly bent.
Slowly slide the left foot back to start, pushing into the plate and repeat for 8-16 reps before switching sides.
Keep the weight in the front leg so you always have control of the foot resting on the plate.
Sliding Side Lunges
Level: Intermediate/Advanced
Sliding Side Lunges are just another variation of traditional lunges. By placing your foot on a Gliding Disc, you can target the inner thigh of the sliding leg while working the hips and thighs of the lunging leg.
Stand with feet hip-width apart and place the ball of the left foot on a plate or glider.
Bend the right knee, sitting back into the heel as you slide the left foot out to the side.
Keep the right knee behind the toe, the torso upright and abs in.
Press into the plate to contract the inner thigh and slide the left foot back.
Repeat for 1-3 sets of 8-16 reps and then switch legs.
Standing Hip Abduction
Level: Beginner
Standing up tall holding onto a sturdy object like a chair or resting your hands on a wall.
Raise one leg up and lift it out, laterally away from your body.
Pause, and then return to the starting position.
Standing Cable Hip Abduction
Level: Beginner/Intermediate
Stand tall with one shoulder next to the cable machine and your legs about shoulder-width apart.
An ankle attachment should be placed around the ankle that's farthest from the cable machine.
Place one hand on your hips, while your other hand is securely positioned on cable machine.
Lying Hip Abduction
Level: Beginner
Lie on the floor on one side, your knees bent to 90 degrees with one leg stacked on top of the other.
Lift your top knee, raising it as high as you can while keeping your feet together.
Pause, then return to the starting position.
Lateral Duck Under
Level: Intermediate/Advanced
Stand next to a bar that is set at slightly higher than waist level.
Step sideways as you push your hips back and bring your torso toward the floor to duck under the bar.
Stand up on the other side of the bar and prepare to repeat back and forth.
Lateral Band Walks
Level: Beginner
Stand with your feet slightly wider than hip-width apart and a resistance band looped slightly above your kneecaps.
Bend the knees slightly and lean forward at the hips. This will be your starting position.
Take a medium step to one side with your lead leg, then follow it with a little step by your trailing leg, feeling the resistance that the band provides on each step to the side.
BICEP/TRICEP MACHINE REPLACEMENT
Free weight and body weight Bicep and Tricep exercises activate more muscle mass than machine exercises, which makes them better for building muscle in the long-run.
Standing Barbell/Dumbell Curl
Level: Beginner
The bicep curl can be performed with dumbbells, barbell, kettlebells, or bands. Dumbbells, bands, and kettlebells will allow for bilateral single arm work, while barbells allow you to work both arms simultaneously and evenly. The position of your grip can allow you to home in on different parts of the muscle.
Stand with your feet shoulder width apart and knees slightly bend, core tight.
Grab the weight of your choice with an underhand grip, with your your hands positioned about as wide as your hips.
To emphasize the inner portion of the bicep, take a wider grip; to target the outer part of the muscle, bring your hands closer together.
Start holding the weight(s) at hip height, then squeeze your core and contract your biceps to curl the bar up to shoulder height.
Squeeze your biceps at the top of the movement, then slowly lower the weight back to the starting position, controlling the weight through the eccentric movement.
Make sure to keep your feet solidly planted throughout the exercise, and don't use your hips to lift the weight.
Seated Concentration Curl
Level: Intermediate
The concentration curl is a biceps isolating exercise. This exercise only requires a dumbbell and a bench to start.
Sit on the bench, spreading your legs.
Rest your arm holding the dumbbell on the same side leg, just below the knee, so that the weight hangs down between your legs.
Keep your torso upright by stabilizing your off-hand on your thigh.
Curl the weight up, focusing on squeezing the bicep, pause at the top, then lower slowly back into the original position.
Standing Resistance Band Curl
Level: Beginner
For a lower impact bicep exercise, try the resistant band curl. The bands allow you to work through the full range of the motion by offering resistance (get it?) through the eccentric (lowering) part of the exercise, along with the concentric (curl) lift.
Step on the center of a resistance band, gripping one end of the implement in each hand.
Hold the band with your palms parallel to each other.
Curl your hands toward your shoulders, maintaining the position of your palms.
Squeeze your biceps at the top of the movement before lowering your hands back down to your sides, maintaining constant tension on the band.
Keep your elbows stable and in position at your sides throughout the movement.
Tricep Kickbacks
Level: Beginner/Intermediate
The kickback is one of the most effective triceps exercises utilizing 88% of the muscle’s activation.
By bending forward, you really have to work against gravity to move the weight up and down. The key to this move is to use your shoulder to stabilize the upper arm, allowing the forearm to extend behind you. If you feel your elbow drifting down, use a lighter weight to keep good form.
Prop the right foot forward or on a step or platform, resting the right forearm on the thigh to support the back.
Hold a weight in the left hand and pull the elbow up to torso level.
Keeping the elbow in that position, extend the arm behind you, focusing on contracting the triceps.
Lower the forearm down to about 90 degrees and repeat desired reps and sets.
Triangle (Tricep) Push Up
Level: Advanced
The triangle pushup is probably the hardest triceps exercise there is. It requires tremendous upper body strength, so you may need to try this move on your knees and slowly work your way up to the toes.
Begin the move by positioning the hands on the mat directly under the chest with the fingers spread and the thumbs and forefingers touching, making a triangle shape.
Straighten the legs into a plank position (harder) or keep the knees on the floor for an easier version.
Make sure the back is flat and the abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat. If you can't go that low, go as low as you can and work to build enough strength to lower all the way down over time.
At the bottom of the movement, your elbows will naturally flare out to the side.
Press back to start keeping the torso rigid and repeat for desired reps and sets.
Overhead Tricep Extension
Level: Beginner/Intermediate/Advanced
The key to this exercise is to keep the arms next to the ears as you lower the weight behind you. Make sure you can contract the abs to keep your back from arching. You can do this exercise seated, as shown, or standing. You can also use dumbbells, bands (for lower impact), or a barbell. Believe it or not, this move actually feels harder when you're sitting. A ball adds an element of core strength.
You can stand, sit on a bench or ball.
Hold a weight or band in both hands, extending it up overhead.
Keep the ears next to the shoulders as you bend the elbows, lowering the weight behind your head until the elbows are at about 90-degree angles.
Straighten the arms, contracting the triceps and repeat for desired reps and sets.
Keep the abs engaged throughout the exercise and avoid arching the back.
Tricep Push Down
Level: Beginner/Intermediate/Advanced
The rope or band pushdown, normally done on a cable machine with a rope attachment, or a band with overhead connection. The idea is to spread the rope/band at the bottom of the movement to really fire up the triceps muscles.
Hold on to the rope/band near the knotted ends/handles and begin the exercise with the elbows bent at about 90 degrees, elbows next to the torso.
Extend the arms towards the floor, taking the hands down towards the floor, spreading the rope/band slightly out on either side as you contract the triceps.
Bring the forearms back to start and repeat as desired.
LAT PULLDOWN/SEATED ROW MACHINE REPLACEMENT
The lateral pulldown exercise will be available on the cable cross machine (which is staying at My-FIT-24). Lat pulldowns often refer to the cable machine station used to perform them, and not the exercise itself. Many people don't consider that the exercise can be performed without a cable machine. While you won't be able to stack the weight on like you would with a cable machine, a tough resistance band will be enough to give the lats a good workout.
Band Lateral Pulldown
Level: Beginner
You can mimic a lat pulldown with a simple exercise band attached to a high pull-up bar. The bar needs to be high enough and the resistance band firm enough that it's taught when your arms are extended straight over your head.
Stand or kneel with your arms extended straight overhead
Bend your elbows and pull down until your hands are at chest height.
Return to your starting position with control.
Band Assisted Pull Ups
Level: Intermediate
Pull-ups mimic lat pulldowns almost exactly, except you're pulling your body weight up instead of pulling a weighted bar down. There are a variety of ways to do them with different equipment for the beginner and more experienced. If you can't yet do an unassisted pull-up, start with an assisted banded version. All you need is a pull-up bar and a resistance band. The resistance band gives you a "leg up," taking over some of the load of your body weight. You might have to play around with a few different bands to find the resistance you need. As you get stronger swap out for a lighter resistance band.
Loop the resistance band over the pull up bar and pull one end through the other forming a stirrup.
Put one foot into the stirrup and wrap your other foot around your ankle.
Pull yourself up until your chin passes the bar, then lower yourself down with control.
Body Weight Pull Ups
Level: Advanced
The pull up is an advanced upper-body, compound exercise. Your back and arms pull your body up while your abs prevent your lower back from arching.
Grab the pull up bar with your palms down (shoulder-width grip)
Hang to the pull up-bar with straight arms and your legs off the floor
Pull yourself up by pulling your elbows down to the floor
Go all the way up until your chin passes the be bar
Lower yourself until your arms are straight
Barbell Pull-Overs
Level: Intermediate/Advanced
Pull-overs are an isolation exercise that target the lats, with other muscles, including the triceps, working as synergists. You can do these a couple of ways, with a barbell on a bench and seated in a cable machine.
Load up a barbell with an appropriate weight.
Lie down perpendicular on a weight bench so that your upper back is square across the middle.
Have your feet on the floor hip-distance apart and flex your hips slightly.
If you're working with a heavy load it's best to have a spotter place the barbell in your hands when you're in position. Otherwise, get into position while holding the barbell, or reach for it on the ground behind you when you're lying on the bench.
Start with your arms extended over your chest, elbows slightly bent.
With control, lower the bar over and beyond your head until your upper arms are just about parallel with your chest. However, don't force your range of motion. Just go as far as you can without stressing your shoulders.
Return to your starting position with control and repeat.
Suspension Standing Row
Level: Intermediate
This exercise is good for the strength development of the upper back. While the Suspension Row mainly works the lats and other muscles in the back, this exercise also strengthens your hand grip, shoulders, and core. It also helps any athletes who need to strengthen the follow-through of their swings or throws. The fact that you use your own body weight helps tone the body more than any strength machine ever could.
Stand with your feet hip distance apart, holding a TRX handle or ring in each hand, palms facing each other.
Walk your feet forward until your body is at a 45-degree angle to the floor, arms fully extended, and your body in one straight line. To make this harder, walk your feet further forward so your shoulders are even closer to the ground. The advanced version of this would be to have the body almost parallel to the floor.
Holding the core stable and the legs straight with either the feet or heels planted on the floor, bend the elbows behind you, keeping them close to the body, pulling the chest toward the hands.
Straighten the arms to lower the torso, completing one rep.