Looking for a FULL body workout for beginners at the gym? LOOK NO FURTHER! 🙌🤩
With this one we’re keeping it simple but still working through the whole body. For this, cable machines are 👌! This can be done for someone who loves doing other activities and wants to start strength training slowly but surely, or those who are completely new at strength training and just want to start getting to the gym! 💗
Including warm-up, this workout takes about 50-60 mins to complete 😍
1. BACK EXTENSIONS – 3 sets x 10 reps
💡 Key note: Make sure you come up until you feel a good squeeze in the butt! Too high is not necessary.
2. LEG PRESS – 3 sets x 10 reps
💡 Key note: Feet about hip width apart. Go as deep/low as possible for YOU as long as your butt/back doesn’t lift from the back rest!
3. ABDUCTORS – 3 sets x 10 reps
💡 Key note: Make sure the pads presses your legs together as tight as possible for a great range of motion & workout! Don’t let the weights “slam” when you come back but instead go nice & controlled. Lean forward to feel it more in your glutes! 🔥
4. LATS PULLDOWN – 3 sets x 10 reps
💡 Key note: Keep shoulders down & really focus on the back muscles working here so that the arm muscles do not take over!
5. CHEST PRESS – 3 sets x 10 reps
💡 Key note: Important to not have the hands too high or too low here. Adjust the seat so that hands are just below your armpit. Same as with no. 4, shoulders down & focus on the working muscles (chest here) so arms don’t take over 😉
6. SHOULDER PRESS – 3 sets x 10 reps
💡 Key note: The seat height on these can be a bit tricky 😅 because the hands should come down to just above your shoulder and not have the weights “hitting” during your exercise! If you feel that you’re wiggling in your seat and can’t focus on pushing the weights, then add yoga blocks or weight plates under your feet!
7. SUPERSET BICEP CURLS + TRICEP EXTENSIONS – 2 sets x 15 reps
💡 Superset means you do 1 set of 1 exercise, then go directly to the next without resting and THEN you rest! In both exercises; keep elbows close to the body & activate the core so you don’t start leaning and compensating with the rest of your body!
SET REST: 60 seconds between EACH set!
Let me know if you try it and how your body feels afterwards 😘
Much love, strength & joy,
Johanna