New to the gym?
Beginner workouts.
Three simple routines. Start with the one that fits where you're at.
New to this, or coming back from an injury? Check with your doctor first. If something hurts, stop.
Read the instruction card on the machine, and start light. Somebody nearby has usually shown a stranger the ropes before.
For your first visit.
Your very first workout
About 20 minutes
- 1Warm up on a treadmill
Ten minutes, easy pace. Cardio is upstairs.
- 2Two machines, two sets of ten
Try the leg press and the chest press. Light weight. Free weights are downstairs.
For after your first couple of weeks.
Twice a week, thirty minutes
About 30 minutes
- 1Warm up on a bike or a stepper
Five minutes. Cardio is upstairs.
- 2Three machines, two sets of ten each
Leg press, chest press, and lat pulldown. Downstairs.
- 3Finish with dumbbells or the bags
Ten minutes, whatever feels good today.
For after an injury or a long break.
Coming back after time off
About 20 minutes
- 1Walk. Just walk.
Ten minutes on a treadmill, slow. That's the whole warm-up today.
- 2One machine, light weight
Pick one, one set of ten. Stop if anything hurts.
None of these quite fit?
Book a free trial and try a few. There's no wrong place to start.