Beginners Workouts (gym)

 

* 4 mins rower

Weights circuit

* 4 mins treadmill

Weights Circuit

* 4 mins X trainer

Weights Circuit

* 4 Mins Bike

 

 

Weights circuit

 

Chest Press                            15 reps

Leg ext                                    15 reps

Seated Row                            15 reps

Leg Curl                                  15 reps

Shoulder Press                       15 reps

Leg Press                                15 reps

Arm Curl                                  15 reps

Arm Extension                         15 reps

Abdominal crunch                    15 reps

Lower back extension              15 reps

 

 

Workout for 4 mins at an easy to steady rate on a piece of cardio equipment (rower, bike, x trainer, treadmill etc)

Then perrform 1 set of about 15 reps on every machine in your gym (most gyms have the same/similar set up. 1 body partmachine for each body part.

 

Choose a weight thats comfortable for the first 5-10 reps. you dont need to be dying for your first three weeks. Look after your tendons by not trying too hard. 

 

Perform the circuit in any order

 

Then pop back onto another cardio exercise.

 

Ask an instructor to show you where the machines are and/or how to use them. 

 

The first few times you will only get through 2 circuits. A lot of time is spent looking for machines, working out how to set them up etc This is normal. As you get better in the gym it will become a lot quicker and you increase the amount of circuits you do