Now you’ve taken the leap to join or rejoin a gym, the next step is to get going with your new exercise routine. Everyone’s journey is different so it’s important to consider both your goals and your reasons for joining the gym as these will play a key part in what you want to do when you’re on the gym floor.
With so much shiny equipment at your disposal, you’ll undoubtedly be eager to get started and learn how to use it all comfortably and safely; which is where our teams can help.
We know how you feel and our aim is to make you feel confident in getting the most out of your membership. As part of your free gym induction, the team will be more than happy to give you some detailed demonstrations on the equipment to make sure you feel at home right away.
Whether you want to improve your fitness, tone up or lose weight, we’ve come up with a beginner workout for you to try when you’re new to the gym.
- Beginner workout #1
- Major muscle groups: Upper body, lower body, & core
- Time: 45 mins – 1 hour
Warm-Up:
Cross-trainer for five minutes
A warm-up is essential for any workout and the cross-trainer is a great way to use all your muscle groups at once. What’s more, it’s a great low-impact option for anyone who may struggle with muscle or joint pain.
Lateral pulldown:
10 Reps, 3 Sets
- Grasp the pulldown bar using a shoulder-width grip and your arms extended straight overhead
- Pull your shoulder blades down as far as you can, keeping your arms straight
Keep your torso as straight as possible and don’t sway back and forth. To really feel the benefit, make sure you pull the bar down and return back slowly.
Seated shoulder press
10 Reps, 3 sets
- Grab the handles with an overhand grip and press directly overhead
- Slowly lower the handles down to the starting position and repeat for the stated number of reps
Keep your feet firmly on the floor throughout and ensure you keep your body still.
Alternating dumbbell press
10 Reps, 3 Sets
- Stand upright holding dumbbells at shoulder height with your elbows bent and palms facing forward. Press one dumbbell overhead while extending your arm fully
- Lower this dumbbell and once returned to your start position, press the other overhead, keeping your back flat throughout and isolating the movement
Perform one rep on one side, then switch to the other side. Alternate sides with each rep.
Still leg deadlift
10 Reps, 3 sets
- Start by standing upright and holding the dumbbells at your thighs with your arms straight and feet hip-width apart
- Lower the dumbbells to just below your knees while moving your hips back and keeping your legs straight. Make sure you’re looking straight in front of you throughout—this will keep your back flat and allow your spine to be fully extended
- Return to the upright start position
Kettlebell or dumbbell front squat
10 Reps, 3 Sets
Muscles worked: quads, glutes, upper back, core
- Stand upright holding a kettlebell or dumbbell in both hands upper chest height with your feet shoulder-width apart on the ground
- Slowly squat down, sending your hips back, bending your knees to a 90-degree angle, and keeping the weight at chest height
- Push your heels into the floor to return to the upright position, keeping your back flat throughout
Reverse lunge
10 Reps, 3 sets (10 each leg)
- Stand with feet hip-width apart and holding a dumbbell in each hand at arms’ length (weight optional)
- Keeping your chest up, back flat and shoulders back, take a large step back with your right leg while bringing your right arm forward and left arm back
- Slowly lower your body until your left thigh is parallel with the floor. Your knees should be bent around 90 degrees and your right knee either hovering above the ground or grazing it
- Pause and then push off the back foot to return to the starting position
Perform one rep on one side, then switch to the other side. Alternate sides with each rep.
Cool down:
Rowing Machine for 4 minutes
Muscles worked: upper body, lower body, core
Almost every facility will have a rowing machine, you just may need to look for it! The rowing machine is a great tool to help you get in shape, as it uses almost every muscle and body part!
- Sit upright as you row and do not hunch forward at the beginning of the stroke or lean back too far at the end
- Push through your legs as you pull the handle into your chest in one fluid motion, not two separate actions
Return to starting position.
Need support with an exercise programme or don’t know where to start? You can claim a free one-day pass at an Anytime Fitness gym and speak to one of our friendly and expert team about your health goals.
