Redge Fit Workout: Complete Full-Body Training Guide

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Whether you are short on time or don’t like going to the gym, you can tackle these problems by using the Redge Fit Machine. This is portable gym equipment that can be fitted into your backpack and assembled within minutes. Save time on commuting to get a workout as there are no excuses left for you to become a healthier and stronger you. 

Personally, I’ve been using the Redge Fit for several months now, and I think it’s incredible, if not slightly flawed, tool for sculpting a powerful body at home. Here’s my go-to workout with the Redge Fit if you want to hit every major muscle group. 

Redge Fit Reviews

Not sure whether this equipment would be right for you? I highly recommend you read my Redge Fit: Unboxing and Review Article where I cover the pros and cons of this machine so that you can make an informed buying decision. You might also be interested in reading other Redge Fit articles that I’ve previously written:

• Redge Fit Upper Body Workout
• Redge Fit Leg Workout

Redge Fit Full Body Workout

There are 15 exercises in total and you will go through them back-to-back before resting for 1-2 minutes. Do this workout for three sets in total and you should feel the burn. Read on to find out about my intense full-body routine using the Redge Fit.

Bicep Curls

Muscles Worked: Biceps and Forearms

1. Stand tall with your feet on the strap attached to the handles at shoulder-width apart while holding the bar using an underhand grip.
2. Ensure that you keep your elbows tight to your sides.
3. Exhale as you curl the bar up to shoulder height while contracting your biceps.
4. Lower the bar slowly, keeping your biceps tensed.
5. Repeat this for 10-12 reps

The main drawback of this equipment is that it is not accommodating for shorter people. I am 5”9 tall and when I lower my arms down the moment before I extend my arms out fully, the resistance band loses tension which doesn’t feel awkward.

Hammer Curls

Muscles Worked: Biceps and Forearms

1. Stand tall with your feet on the bar while holding the handles in each hand by your sides using a neutral grip.
2. Make sure that your elbows are fixed close to your torso and your palms facing inwards.
3. Exhale as you curl the handles up to shoulder level while engaging your biceps. 
4. Slowly lower to the starting position.
5. Repeat this for 10-12 reps.

Squats

Muscles Worked: Gluteus Maximus, Quadriceps, Hamstrings, Adductor, Hip Flexors, and Calves

1. Stand with your feet wider than shoulder-width apart on the strap attached to the handles. 
2. Hold the barbell across your upper chest, extend your arms overhead and rest the bar on your upper back. Keep your core tight.
3. Inhale as you slowly lower into a squat by bending your knees, hips, and ankles until your thighs are parallel to the ground. 
4. Exhale as you drive your heels into the ground and extend your legs back to the starting position.
5. Repeat this for 10-12 reps.

Due to the elasticity of the resistance bands, as you descend and ascend into and out of the squat, you may feel a little wobble side to side from the bar and the band. This would take some time to get used to, again it feels unnatural in comparison to squatting with just body weight!

Good Mornings

Muscles Worked: Hamstrings, Glutes, Lower Back, and Abs

1. Stand with your feet wider than shoulder-width apart on the strap attached to the handles. 
2. Hold the barbell across your upper chest, extend your arms overhead and rest the bar on your upper back. Keep your core tight.
3. Keeping your back straight and scapulas protracted, hinge at the hips and slowly bring your torso forward until it’s parallel to the ground. You should feel this on your hamstrings and lower back.
4. Inhale as you slowly return to the starting position.
5. Repeat this for 10-12 reps.

Military Press

Muscles Worked: Front Shoulders, Forearms, and Triceps

1. Stand tall with your feet on the strap attached to the handles wider than shoulder-width apart. Hold the bar at shoulder width and brace your core.
2. Exhale as you extend your arms overhead until your elbows are almost locked out.
3. Inhale as you slowly return to the starting position. 
4. Repeat this for 10-12 reps.

Upright Row

Muscles Worked: Front and Side Shoulders, Forearms, and Trapezius

1. Stand tall with your feet on the strap attached to the handles wider than shoulder-width apart. Hold the barbell in front of your body with your palms facing your torso while bending your knees slightly.
2. Exhale as you raise your elbows to your sides using your deltoids to lift the bar towards your chin. Keep your back straight, head up, and torso stationery as you do this.
3. Slowly lower the bar under control back to the starting position.
4. Repeat this for 10-12 reps.

Side Lateral Raises

Muscles Worked: Front and Side Shoulders, Forearms, and Trapezius

1. Stand your feet on the barbell wider than shoulder-width apart while holding the handles at your sides, and your palms are facing your body.
2. Slowly raise the dumbbells to the sides to around shoulder height.
3. Slowly lower the handles back to the starting position.
4. Repeat this for 10-12 reps.

Chest Flies

Muscles Worked: Pectoralis Major and Front shoulders

1. Stand your feet on the barbell wider than shoulder-width apart while holding the handles at your sides and your palms facing forward. 
2. Keep your back straight and core engaged, raise your arms forward in a wide arc motion pausing when your hands are in line with your shoulders.
3. Slowly return to the starting position.
4. Repeat this for 10-12 reps.

Cable Flies

Muscles Worked: Pectoralis Major and Front shoulders

1. Stand tall in a split stance position while holding both handles with a neutral grip.
2. Press the handles forward until your hands touch while contracting your pecs and extending your elbows.
3. Slowly return to the starting position bringing the handles together at chest height.
4. Repeat this for 10-12 reps.

Triceps Push Downs

Muscles Worked: Triceps, Chest, and Abs

1. Grab the handles and tuck your elbows in at your sides while keeping your feet slightly apart. Bend your knees slightly and brace your core for stability.
2. Exhale as you push the handles down by flexing your triceps until your elbows are fully extended. Keep your elbows close to your body and try to keep your back straight. 
3. Inhale as you slowly return to the starting position.
4. Repeat this for 10-12 reps.

Overhead Triceps Extensions 

Muscles Worked: Triceps, Chest, and Abs

1. Start with your feet shoulder-width apart. Grab the handles and turn away from the door with your hands at shoulder height. Take a big step forward to be in a split stance position.
2. Brace your core, and extend your arms forward and in front of your head by engaging the triceps until your elbows are locked out. 
3. Slowly return to the starting position under control.
4. Repeat this for 10-12 reps. 

Cable Rows

Muscles Worked: Latissimus Dorsi and Forearms

1. Begin by standing tall while holding the handles in a neutral grip with your arms outstretched in front. Bend your knees slightly keeping your head, back and spine neutrally aligned with your core engaged.
2. Pull the handles towards your body by driving your elbows inwards towards your hips. Retract your scapulas by pulling your shoulder blades together as you do this. 
3. Return to the starting position. 
4. Repeat this for 10-12 reps.

One Arm Lat Pull down

Muscles Worked: Latissimus Dorsi and Forearms

1. Begin in a kneeling position with your hand grasped on a handle with a neutral grip. Your torso is straight and your working arm is extended.
2. Lean back by 10-20 degrees and look forward.
3. Pull your shoulder blades together and pull the handle down to your upper chest, focusing on your lats. You can switch up the grip to pronated to put emphasis on your middle and lower back, or use a pronated grip to target more of the bicep. 
4. Slowly extend your arm back to the starting position. 
5. Repeat this for 10-12 reps, and work on both sides in a single set.

Kneeling Cable Crunches

Muscles Worked: Abdominals and Obliques

1. Grasp the handles and slowly get down on your knees a few feet away from the door. Brace your core and keep your weight on your knees and shins.
2. Slowly crunch your abs by bringing your forearms down to your knees and your head to the ground. 
3. Return to the starting position. 
4. Repeat this for 10-12 reps.

Cable Oblique Twists

1. Stand tall with your feet wider than shoulder-width apart while holding your hands on a single handle. Lift your arms at shoulder height and brace your core. 
2. Turn your torso outwards at around 90 degrees while keeping your arms locked. The movement should come from your core, not your arms. 
3. Slowly return to the starting position.
4.  Repeat this for 10-12 reps. 

Redge Fit Alternative: The X3 Bar

I’ve broken a sweat and toned my muscles with the Redge Fit, but if you’re looking for a higher quality potable home gym, then the X3 Bar is the next best alternative that I’ve tested. Bands are the most convenient way to train, and the X3 is simply the best band system available.

In this X3 Bar: Product Review and Workouts (2022) article I dive deep into why the X3 is a great piece of equipment. Similar to the Redge Fit, the X3 comes with a heavy-duty alloy bar, a ground plate to protect the high force produces by the X3, and four custom-engineered resistance bands (extra-light, light, medium, and heavy).

• Train With up to 600 lbs (272kg) of Available Force
• Full-Body Hypertrophy Workouts
• Get Stronger Faster

The Takeaways: Redge Fit Full Body Workout

Now you have a complete full-body routine to use with the Redge Fit. I want the emphasize that you need to be consistent with your workouts to see results. The more you train, the healthier and stronger you will be, and you can always mix up your workouts to keep it fun. I highly recommend you give the following articles a read to get more insights into gymless workouts.

• Complete Chest Workout
• Complete Back Workout
• Leg Workout At Home
• 10 Min Ab and Core

Also, if you have any questions about the Redge Fit or anything about fitness, feel free to drop a comment down below, and don’t forget to give me a follow on  YouTube, Tiktok, and Instagram where I will be posting useful content regularly!