January 22, 2026

Training Technique - Nautilus Machine Workout

Lower Body Push & Pull Workout

NAUTILUS MACHINE WORKOUT


Train shoulders, biceps & legs with these 3 simple Nautilus machine exercises.


Perfect for maintaining muscle mass safely and effectively. Machines provide stability, support your joints, and make it easy to progress with pin-loaded weight increases.


The Workout:


1️⃣ Preacher Curl

Targets the biceps with full support so you can increase weight safely and control every rep.


2️⃣ Leg Extension

Focuses on quad strength with extra emphasis on the VMO, helping improve knee stability.


3️⃣ Overhead Press

Build shoulder strength and muscle while keeping your back supported as you press overhead.


4 Single Leg Extension

Focuses on quad strength with extra emphasis on the VMO, helping improve knee stability.



These movements are gym staples, especially if you’re getting back into training or want reliable, low-risk strength work.


Benefits you’ll get:

✅ Increased muscle mass

✅ Increased strength

✅ More confidence in your movements and body


WATCH THE FULL TECH VIDEO HERE

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Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates