Sled pushes—sprinting against resistance—are perfect for butt-kicking intervals. Unfortunately, not all gyms have sleds or artificial turf. Use a treadmill!
Rows are the best exercise for back strength, posture, and calorie burn. A Smith machine lets you quickly modify the bar height to make it easier or tougher
Airdyne bikes let you push against resistance with your legs and arms. This total-body aerobic workout smokes your body and lungs for massive fat reduction.
Rowing is another terrific calorie-burner, but don't let the name mislead you—this exercise works your bottom body as well as your upper body.
A cable machine is arguably the best gym "machine." Because they use pulleys, they offer constant tension and resistance throughout an exercise unlike free weights
Pull-throughs strengthen glutes and hamstrings. They teach you how to bend your hips while protecting your lower back, which applies to most athletic activities.
Lat pulldown machines are wonderful alternatives to bodyweight pull-ups if you don't have a band or don't want to use one. Thus, you can build strength