Here are two full body gym work outs(using basic equipment MOST gyms have):
- For Beginner
Warm-Up: Treadmill 5-10 minutes at your own causal walking pace no incline or decline
Workout:
5 exercises
- Full Body weight squats 3×10( can add a barbell or dumb bell if ready)
- Chest Press Machine 3×10
- Seated Cable Rows 3x 10
- Walking Lunges 3×10 on each leg
- Stairmaster 10 minutes at your standard walking pace (try keeping your hands and arms off the bars and by your sides)
2. For Advanced
Warm-Up: Treadmill 5-10 minutes at your causal walking pace no incline or decline
Workout:
8 Exercises
- Wide Smith Machine Squat 4×20 reps
- Walking Lunges with dumb bells (between 10-20 lbs) 4×20 reps
- Lat Pulldown 4×20 reps
- Seated Cable Row 4×20 reps
- Dumbbell Fly 4×20 reps
- Low Cable Crossover 4×20 reps
- Tricep Dips 4×20 reps
- Full Extension 4×20 reps
PS: Gym equipment can be dangerous! If you are unsure how to use something properly please ask an employee to show you or watch the “how to use gym equipment” video provided (located down below)
For more cool gym work outs click on tiktok link!