Duration: 63 minutes
A full-body gym routine for beginners, built on machines so you can learn to train with weights safely. The machine guides the movement, so you can focus on effort and control.
The session opens with a short band circuit to wake up the shoulders, hips and core. The main work covers the whole body on machines: leg press and leg curl for the legs, chest press, lat pulldown and shoulder press for the upper body, and the ab crunch machine for the core. A short stretching circuit closes the session.
Pick a weight you can lift for the bottom of the rep range with good form. When you reach the top of the range on every set, add a little weight next time. Run it two or three times a week with a rest day in between.