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Gym Workout

Gym Workouts

Weight Machines

Week 1-2

Leg Press
- How-To: Sit on the machine, place your feet on the platform, and push the weight away with your legs.
- Reps/Sets: 3 sets of 12-15 reps.
- Progression: Increase weight every 2 weeks.

Lat Pulldown
- How-To: Sit at the machine, pull the bar down to your chest, then slowly release it.
- Reps/Sets: 3 sets of 12-15 reps.
- Progression: Increase weight every 2 weeks.

Dumbbell Bench Press
- How-To: Lie on a bench, hold dumbbells at chest height, and press them up.
- Reps/Sets: 3 sets of 12-15 reps.
- Progression: Increase weight every 2 weeks.

Week 3-4

Cable Row
- How-To: Sit at the machine, pull the handle towards you while squeezing your shoulder blades together.
- Reps/Sets: 3 sets of 12-15 reps.
- Progression: Increase weight every 2 weeks.

Smith Machine Squats
- How-To: Stand with feet shoulder-width apart, lower your body by bending your knees, then return to standing.
- Reps/Sets: 3 sets of 12-15 reps.
- Progression: Increase weight every 2 weeks.

Dumbbell Shoulder Press
- How-To: Sit or stand with dumbbells at shoulder height, press overhead.
- Reps/Sets: 3 sets of 12-15 reps.
- Progression: Increase weight every 2 weeks.

Week 5-6

Deadlifts
- How-To: With a barbell, stand with feet hip-width apart, hinge at the hips, and lift the barbell to hip height.
- Reps/Sets: 3 sets of 10-12 reps.
- Progression: Increase weight every 2 weeks.

Leg Extensions
- How-To: Sit on the machine, extend your legs until straight, then lower slowly.
- Reps/Sets: 3 sets of 12-15 reps.
- Progression: Increase weight every 2 weeks.

Chest Flyes
- How-To: Lie on a bench with dumbbells in hand, open your arms wide, then bring them together over your chest.
- Reps/Sets: 3 sets of 12-15 reps.
- Progression: Increase weight every 2 weeks.

Week 7-8

Barbell Rows
- How-To: Bend over with a straight back, pull the barbell towards your chest, then lower it back down.
- Reps/Sets: 3 sets of 12-15 reps.
- Progression: Increase weight every 2 weeks.

Lateral Raises
- How-To: Stand with dumbbells at your sides, lift your arms out to the sides, then lower them slowly.
- Reps/Sets: 3 sets of 12-15 reps.
- Progression: Increase weight every 2 weeks.

Tricep Dips
- How-To: Use parallel bars or a bench. Lower your body by bending your elbows, then press back up.
- Reps/Sets: 3 sets of 10-12 reps.
- Progression: Increase reps or add weight every 2 weeks.

Cardio Machines

Week 1-2

Treadmill Intervals
- How-To: Alternate between walking and running on the treadmill.
- Duration: 20 minutes.
- Frequency: 3 times a week.
- Progression: Increase running time every 2 weeks.

Elliptical Trainer
- How-To: Use the elliptical at a moderate pace.
- Duration: 20 minutes.
- Frequency: 3 times a week.
- Progression: Increase duration or resistance every 2 weeks.

Week 3-4

Rowing Machine
- How-To: Row at a steady pace.
- Duration: 20 minutes.
- Frequency: 3 times a week.
- Progression: Increase duration or intensity every 2 weeks.

High-Intensity Interval Training (HIIT)
- How-To: Alternate between short bursts of intense exercise and low-intensity recovery.
- Duration: 20 minutes.
- Frequency: 3 times a week.
- Progression: Increase intensity of intervals every 2 weeks.

Week 5-6

Stair Climber
- How-To: Use the stair climber machine at a moderate pace.
- Duration: 20 minutes.
- Frequency: 3 times a week.
- Progression: Increase duration or resistance every 2 weeks.

Cycling
- How-To: Use a stationary bike or cycle outdoors.
- Duration: 30 minutes.
- Frequency: 3 times a week.
- Progression: Increase duration or intensity every 2 weeks.

Week 7-8

Kickboxing
- How-To: Participate in a kickboxing class or follow a workout video.
- Duration: 30 minutes.
- Frequency: 3 times a week.
- Progression: Increase intensity or duration every 2 weeks.

Zumba
- How-To: Join a Zumba class or follow a workout video.
- Duration: 30 minutes.
- Frequency: 3 times a week.
- Progression: Increase intensity or duration every 2 weeks.

Exercise Classes

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