Nordic Hyper GHD

Back to all stories
Training

Weekend Warrior Quick Full-Body Workout

PUBLISHED ON Nov, 16, 2024

Weekend Warrior Quick Full-Body Workout

Life can get busy, and for many of us, the weekend is the only time to squeeze in a good workout. But don’t worry! You don’t need hours in the gym to hit all the major muscle groups. With just 30-45 minutes and a one versatile machine, you can get a solid full-body workout that leaves you feeling accomplished and ready for the week ahead.

This workout is perfect for the weekend warrior who wants to maximize their time and cover all their bases. Today you will be working your quads, glutes, hamstrings, lower back, upper back, lats, biceps, and core—all in one efficient session.

1. Bulgarian Split Squats

Targets: Quads, Glutes, Hamstrings

This unilateral movement is fantastic for strengthening your lower body, improving balance, and addressing any muscular imbalances.

How to:

  1. Set up your Hyper Pro into Hip Thrust Mode.
  2. Make sure the Hip Thrust attachment is around knee height.
  3. Stand in front of the attachment with your back facing it.
  4. Place the top of your foot onto the pad for balance.
  5. With your other leg, you will bend it until you feel a stretch in your glutes.

3 x 12-15 Reps (Super set with hip thrusts)

2. Hip Thrusts

Targets: Glutes, Hamstrings

Few movements are as effective at hitting the glutes as the hip thrust. Not only will this help you build strength, but it will also compliment your other lift and build explosive athleticism needed for jumping, running, sprinting and more.

How to:

  1. Keep your Hyper Pro in Hip Thrust Mode.
  2. Sit in front of the Hip Thrust attachment.
  3. Lean back until your shoulders are supported by the attachment.
  4. Plant your feet firmly on the ground and use your glutes to lift off of the floor into a bridge position.
  5. You can add additional weight with a medicine ball, dumbbell, or barbell if available.

3 x 8-10 Reps

Tips

  • If you feel this more in your quads, bring your feet further away from you.
  • If you feel this more in your hamstrings, bring your feet slightly closer.

3. 45-Degree Back Extension

Targets: Lower Back, Glutes, Hamstrings

Strengthening your posterior chain is key to preventing lower back pain and improving overall posture. The 45-degree back extension is a great way to engage the muscles along your back and hips.

How to Perform:

  1. Set up your Hyper Pro in 45-degree Back Extension mode.
  2. Anchor your feet in between the ankle rollers, pressing firmly against the foot-plate.
  3. The pads should be set to be right below the hips.
  4. Hinge forward from your hips while keeping your back straight.
  5. Use your lower back and glutes to lift your torso back to the starting position.

3 x 8-10 Reps

4. Face-pulls

Targets: Upper Back, Shoulders

Face-pulls are an excellent movement to develop your rear delts and upper back muscles, which can help improve posture and reduce the chance of shoulder strain.

How to:

  1. Using the blue knob on your Hyper Pro, set the back of the machine to 20 degrees.
  2. Then use the green knob to set the front of the machine up to 20 degrees.
  3. It should now be flat and raised off of the ground, similar to a weight bench.
  4. Set up your Leg Developer using the quick-attach mechanism.
  5. Attach the Upper Body Kit to the silver ring on the top of the Leg Developer.
  6. Grab the rope with both hands, palms facing down.
  7. Pull the rope towards your face, keeping your elbows high.
  8. Squeeze your shoulder blades together at the end of the movement, then slowly return to the start.

3 x 15-20 Reps

To save time superset all upper body movements.

5. Standing Row

Targets: Lats, Upper Back

This movement builds strength in your back, especially your lats, which helps with overall upper body pulling power.

How to:

  1. With your Hyper Pro set up the same way as above, attach your Upper Body Kit to the silver ring on the top of the Leg Developer.
  2. Stand to the side of the Hyper Pro and grip the handle of the Upper Body attachment with your palms facing inward.
  3. Pull the weight until your hand is almost touching your torso and squeeze your lats.
  4. Return to the starting position.

3 x 15-20 Reps

6. Bicep Curls

Targets: Biceps

No full-body workout is complete without hitting the biceps! This classic movement helps build the strength you need for various pulling exercises.

How to:

  1. With your Hyper Pro set up the same way as above, attach your Upper Body Kit to the silver ring on the top of the Leg Developer.
  2. While seated on the Hyper pro, grab the Upper Body handles with your palms facing up.
  3. Then curl the weight until you feel a contraction in your biceps.
  4. Return to the starting position.

3 x 10-12 Reps

7. Decline Leg Raises

Targets: Core, Lower Abs

To round off the workout, leg raises will target your lower core, helping to build stability and support for your entire body.

How to:

  1. Set your Hyper Pro into decline sit-up mode. Keep in mind, the higher the decline, the harder it will be.
  2. Sit on the Nordic pad and lay back. Hold onto the handles on either side of the foot-plate.
  3. Raise your legs as high as you can using your abs and hip flexors.
  4. Then, control the way down back to the starting position.

3 x 10 Reps

Conclusion: A Full-Body Workout for Your Weekend

Full workout for quick reference 👇

  1. Bulgarian Split Squats 3 x 12-15
  2. Hip Thrusts 3 x 8-10
  3. 45 Degree Back Extension 3 x 8-10
  4. Face-Pulls 3 x 15-20
  5. Standing Rows 3 x 15-20
  6. Bicep Curls 3 x 10-12
  7. Decline Leg Raises 3 x 10

In just one session, you’ve worked your quads, glutes, hamstrings, lower back, upper back, lats, biceps, and core. This quick full-body workout is perfect for those busy weekends when time is limited but you still want to make progress in your fitness journey.

Give it a try, and remember—consistency is key! Even short, effective workouts like this can help you stay on track and build a stronger, healthier body.

If you are looking for the perfect piece of home gym equipment for your weekend workouts, the Hyper Pro might just be it. With 9-machines-in-one, you get FULL body training right from your home!

Save time, space, and $300 OFF when you purchase TODAY!

Training Overcoming Multiple Knee Surgeries with the Hyper Pro
Training

Overcoming Multiple Knee Surgeries with the Hyper Pro

Yogi’s Journey: Overcoming Multiple Knee Surgeries with the Hyper Pro Yogi’s story is one of relentless dedication. After enduring multiple knee surgeries and facing chronic pain for years, Yogi f...

Training Weekly Workout: Glute Gains!
Training

Weekly Workout: Glute Gains!

Ultimate Glute Gains Workout Ready to take your glute gains to the next level? This workout is designed specifically for those who want to strengthen, shape, and grow their glutes—right from home!...

Training Volleyball Player's Recovery from a Devastating Knee Injury
Training

Volleyball Player's Recovery from a Devastating Knee Injury

Victoria’s story is one of perseverance. A dedicated volleyball player, she faced a tough journey when she tore her ACL in 2020, an injury that would impact her life for years to come. A Complicat...

How the Hyper Helped These Customers Build Strength

Comment l'Hyper a Aidé Ces Clients à Devenir plus Forts

L'Hyper a aidé des gens comme Desmond, Benjamin et Chris à développer une force importante et à surmonter des douleurs persistantes. Des ischios plus forts aux renforcements de la ceinture abdomina...

How the Hyper Helped Overcome Back Pain

Comment l'Hyper a Aidé à Surmonter les Maux de Dos

Pour tous ceux qui souffrent de douleurs ou se remettent de blessures, un équipement de qualité fait toute la différence. L'Hyper est devenu le premier choix de Reggie, Seth et Kevin, chacun ayant ...

Training How Our Customers Maximized Their Gains With Minimal Space
Training

Comment nos Clients ont Maximisé Leur Prise de Muscles avec un Espace Minimal

Quand il s'agit de profiter au maximum d'une petite home gym, l'Hyper change tout. Il est compact, polyvalent et idéal pour tous ceux qui cherchent à maximiser leur espace d'entraînement sans ...

Training Core Training Isn’t What You Think It Is
Training

Core Training Isn’t What You Think It Is

Core Training Is More Than Just Abs When people think of training their core, abs are usually the first thing that comes to mind. While a strong set of abs is great, your core is made up of much m...

Training The Most Common Age Related Injury (and how to avoid it).
Training

The Most Common Age Related Injury (and how to avoid it).

The Most Common Age-Related Injury: Falling As we age, falling becomes one of the most common and dangerous potential injuries. Falls often lead to serious issues like fractures, making daily task...

3 Reasons NOT To Buy the Hyper Pro

3 Reasons NOT To Buy the Hyper Pro

3 Reasons NOT to Buy the Hyper Pro At Freak Athlete, we understand that everyone has their own workout preferences and routines. The Hyper Pro isn’t for everyone, and that’s totally okay! But befo...

Training Benji’s FULL Workout Routine
Training

Benji’s FULL Workout Routine

Benji’s 6-Day Workout Routine Post-Recovery After three major knee surgeries, Benji has not only recovered but come back stronger than ever. His current workout routine is designed to maintain st...

Training Benji and How He Uses the Hyper Pro
Training

Benji and How He Uses the Hyper Pro

At the heart of Freak Athlete is a story of resilience and discovery. Benji, the founder, knows firsthand the challenges of overcoming serious injury—and how crucial it is to find the right tools ...

Training 5 Essential Movements for BJJ Athletes
Training

5 Essential Movements for BJJ Athletes

Brazilian Jiu-Jitsu (BJJ) is a demanding sport that requires a unique blend of strength, flexibility, and endurance. Whether you're rolling on the mats or prepping for a match, specific movements ...

Training The Best Mobility Routine for Runners
Training

The Best Mobility Routine for Runners

Mobility Routine for Runners Running is a demanding activity that requires strength, flexibility, and endurance. To maintain peak performance and prevent injuries, it’s essential to add mobility ...

Training Weekly Workout on the Hyper Pro: Strength & Stability
Training

Weekly Workout on the Hyper Pro: Strength & Stability

Strength & Stability: Full Workout on the Hyper Pro Looking for a time-efficient way to strengthen your lower body while boosting overall athleticism? This week’s Hyper Pro workout is designed...

Training 5 Moves Every Office Worker Should Be Doing
Training

5 Moves Every Office Worker Should Be Doing

Counter Sitting Moves In today's world, it is more common than not to be sitting for the majority of your shift. This excess sitting long term causes hip, back & shoulder pain.  Today we are...

Why Static Stretching Alone Is Not Enough

Why Static Stretching Alone Is Not Enough

Why Stretching Alone Is Not Enough If you’re serious about improving both strength and mobility, it's time to rethink the role of stretching. While static stretching—holding a muscle in a lengthen...

5 of the Best Exercises for Longevity

5 of the Best Exercises for Longevity

As we seek to live longer, exercise becomes an essential part of this process. Its role in longevity is crucial. Regular exercise improves our physical health and mental well-being. It helps us li...

Training Full Beginner Friendly Workout on the Hyper Pro
Training

Full Beginner Friendly Workout on the Hyper Pro

If you’re looking for a beginner friendly workout for a stronger lower body, then today we’ve got you covered! Join us for a full workout on the Hyper Pro! Incline Nordic Curl The Nordic Curl is a...

Why Is The Hyper Pro So Expensive?

Why Is The Hyper Pro So Expensive?

The Hyper Pro is a big investment. So, is it worth it? Here’s a full breakdown of how it compares to the 9 machines it replaces so you can decide for yourself.  1. Nordic Bench How it compares Th...

Training 45 Degree VS 90 Degree HyperExtensions Explained
5 MIN READ
•
Training

45 Degree VS 90 Degree HyperExtensions Explained

What’s the difference and which one should you be doing? This movement could fix your low back pain, and you can do it right from home. (With the right equipment)  The back extension is an effect...

Training Reverse Nordics VS Quad Extensions
Training

Reverse Nordics VS Quad Extensions

Reverse Nordics or Quad Extensions? Both of these movements have high potential for strength gains, mobility and injury prevention—but which one is better? Which one should you be doing for your...

Training Best Nordic Bench
Training

DIY Nordic Set-Ups- Are they worth it?

DIY Nordic Set-Ups Do you feel that your Nordic progress is slow? Or even worse, are you skipping Nordics because you hate the set up for it? It may be that you have not found the right set-up for...

Training Weekly Workout with Team Freak!
Training

Weekly Workout with Team Freak!

Why?  Every week, the Freak Athlete team gathers via video call and we complete a group workout ran by either Coach Jason Dias or our Head of Product, Yogi. These workouts are always so fun and a ...

Training Best Low Back Stretch
Training

3 of the BEST Stretches for the Low Back

Our 3 Favorite Low Back Stretches!  Do you sit for more than 5 hours a day? Do you play a physically demanding sport? Chances are, you deal with some low back tightness. It is not fun, and if igno...

Training Building your Dream Home Gym with Limited Space: A Complete Guide
Training

Building your Dream Home Gym with Limited Space: A Complete Guide

Building Your Home Gym Struggling to make the most of limited space while wanting a fully functional home gym? You’re not alone. Many seek solutions that balance functionality with minimal footpri...

Training 5 Best Exercises for a Stronger Low Back
Training

5 Best Exercises for a Stronger Low Back

Top 5 Best Low Back Movements  A weak lower back can make life harder. It can affect sitting, standing, walking, and exercising. Your lower back is a key part of your core, protecting your body wh...

Training The Quick Solution to Tight Quads
Training

The Quick Solution to Tight Quads

Tight Quads Holding You Back? You don't have to have stiff and tight quads when trying to build bigger legs. In this article, we will discuss exercises to help you avoid getting stiff when chasing...

Training Top 5 Glute Exercises for Size AND Strength
Training

Top 5 Glute Exercises for Size AND Strength

Top 5 Glute Exercises for Size AND Strength: In this article, we will discuss the best glute movements that will increase the size and strength of your glutes over time while ensuring you don’t ne...

Training How to Start Nordic Curls: A Complete Guide
Training

How to Start Nordic Curls: A Complete Guide

How to do Nordic Curls: A Complete Guide Interested in Nordic curls but not sure where to start? Look no further! Read on to discover how you can ease into this challenging movement and make progr...

Training Nordic Curls VS Hamstring Curls: Explained
10 MIN READ
•
Training

Nordic Curls VS Hamstring Curls: Explained

Nordic Curls or Hamstring Curls? Is one better than the other? What are the benefits of each? Which one should I be doing? These are the questions we most commonly hear when we talk about Hamstrin...

Training 4 Effective Moves For Better Posture
Training

4 Effective Moves For Better Posture

4 Movements for Better Posture In a world where most of us sit for more than 4 hours a day, it is crucial that we actively work against it by utilizing movements that strengthen the muscles to keep...

Training Fix Tight hips FAST
3 MIN READ
•
Training

Fix Tight hips FAST

Fix Tight Hips Fast: 2 Movements for Quick Relief Are tight hips slowing you down? Don't fret! Today we are going to go over 2 highly effective stretches for tight hips. At the end, We will go over...