If you have made a decision to get in shape and have recently joined a gym, congratulations! In case you’re feeling intimidated by all the equipment and the anxiety that everyone will be staring at you, relax. You don’t have to be an expert.
First off, most people are there to better themselves, and they are glad to see you in there working on your physical fitness. Secondly, the gym is full of people of all shapes and sizes so don’t feel like you have to be in shape before you can go to a gym.
Let’s get you going with a workout guide and plan to help make your gym time a more positive experience.
- Most of the exercises in this program are on machines. Machines, for the most part, help you maintain good form and this helps you to keep your focus on the body part you are working.
- Perform 1-2 sets of 12 repetitions. A set is when you complete your designated repetitions. Rest 30sec. to 1 minute if you are going to do a second set.
- Tips for setting a weight: Select a weight that will make you have to work really hard for the last two reps. You shouldn’t be able to do 15 reps and if you can, the next time you perform the exercise, increase your weight.
- Take one day of rest between each of your total body workouts sessions. On those off days you can do cardio but always listen to your body.
This total body workout includes machine-based exercises and will take you 20 minutes or less.
Warm up for 5 minutes.
If you choose to use the treadmill be sure to adjust the incline to a 2 incline. This simulates walking outdoors and gives you some ‘ground’ under your feet.
Leg Press- 2 sets of 12 reps (rest 30 sec.-1 min)
Position your feet shoulder width apart in the middle of the platform. My feet a bit lower on the platform because I’m a shorty and if I put them higher I would not have much range of motion on the exercise;) lol 💡Extend your legs completely but don’t lock out the knees.
Chest Fly- 2 sets of 12 reps (rest 30 sec.-1 min)
On a lot of chest fly machines, you can adjust the range of motion. Look at the top and you will see holes like this one for both arms on the machine:
Set it to where you feel a gentle stretch when seated. 💡Bring the arms together like you are hugging a tree.
Lat Pulldown- 2 sets of 12 reps (rest 30 sec.-1 min)
Grip the bar where the indentations are or just slightly outside of the curves in the bar. Set the pad on top of your knees. 💡Lean back about 10 degrees and pull the bar to your upper chest.
Rear Fly- 2 sets of 12 reps (rest 30 sec.-1 min)
The rear fly machine is the same machine in my gym as the chest fly. By adjusting the arms of the machine to be completely closed, it becomes the rear fly. Sit facing INTO the machine. Grab the handles so that your palms face down. Pull back until your arms make a ‘T”, hold for a brief second, then control the arms coming back to start.💡You might sense your shoulders creeping up to your ears. Mentally focus on keeping your shoulders down and neck relaxed.
Tricep Pushdowns- 2 sets of 12 reps (rest 30 sec.-1 min)
Adjust the cable to a high setting and attach a rope. Bend at your elbow and then extend down. Pause to squeeze the back of the arm.
Bicep Curls- 2 sets of 12 reps (rest 30 sec.-1 min)
Lower the cable to the bottom and attach a straight bar to the hook.
Bring the bar just in front of your shoulder and extend all the way down.💡Keep your abs and lower back tight while you pull equally with both arms. In other words, don’t swing:)
Ab machine- 2 sets of 12 reps (rest 30 sec.-1 min)
In most gyms you will find some type of ab machine or two. This is the one we have in our gym.
Adjust the seat to accommodate your height and allow you good range of motion. 💡Exhale as you crunch forward to deepen the contraction.