These 6 weeks are designed to help you learn the fundamentals when it comes to using the machines and performing movements in a commercial gym.
To build your confidence in the gym to be able to follow and understand the foundations to working out you first need to learn the basic movements. You will learn upper body, lower body, HIIT/functional workouts as well as an optional conditioning day using the cardio machines in the gym.
It’s important to note we will not be super-setting in this guide so that you are able to focus on one movement at a time. I also know how daunting it can be to take weights with you to a machine so that you can superset or to move between two things because you’re worried someone may be waiting. We will get to the point in confidence where you will be able to superset 2 exercises, but for now we will rest between sets and focus on one thing at a time. If you feel your confidence growing and would like to move between two exercises you may.
Good luck! Don’t forget to contact me if you need any help!
Please note: This version is a 1-week free trial and does not have all the information in. It only includes the workouts you would do with in week 1 and the videos for that specific week. It also does not include the progressions, “how to’s” and stretches. If you like what you see in week 1, drop Sarah a message to purchase the full 6 weeks with full access.
Focus on testing where you are with your strength and getting your form right. Please do not use any weight or very light weights if you are still working on your form. Quality over quantity.
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LOWER BODY DAY:
WARM UP:
1-minute cardio machine of choice 10 body weight squats
10 standing hamstring toe touches
10 leg raises
X3
WORKOUT:
1. Goblet Squats or body weight squats 3×8-12 reps 2. Suitcase deadlifts using 2 Kettlebells 3×8-12 reps
3. Leg Press Machine 3×10-15 reps
4. Leg/Hamstring Curl Machine 3×10-15 reps
5. Leg Extension Machine 3×10-15 reps
6. Walking Lunge 3×10 reps per leg (each leg) use body weight to work on form
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UPPER BODY DAY:
WARM UP:
20 Shoulder Taps
20 Bicycle Crunches
10 Hand Release Push-Ups
X3
WORKOUT:
1. Front Raise using a plate 3×8-12 reps
2. Lat Pulldowns 3x 8-12 reps
3. Seated Dumbbell Shoulder Press 3×10-12 reps
4. Seated Row 3×10-12 reps
5. Cable Tricep-Push downs using a box or a bench 3×10-12 reps
6. Dumbbell tricep-kickbacks 3×12-15 reps
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FULL BODY HIIT/FUNCTIONAL DAY:
WARM UP:
10 Sit-Ups/Crunches 5/5 Bodyweight Reverse Lunge 10 Light Dumbbell Curls
WORKOUT:
1. Weighted Russian twist 3x 20-30 reps 2. Med ball slams 3x 16-20 reps
3. Bicycle crunch 3×20-30 reps
4. Kettlebell swings 3×10 reps
5. Box jumps or step ups (you can use the aerobic step as well) 3×5 reps per leg
6. Battle ropes 20 seconds on 10seconds off 3x
7. Ski erg 3x5calories
8. Dumbbell Snatch 3×5 per arm
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OPTIONAL CONDITIONING - CARDIO & ENDURANCE:
1. 5-10-Minute Incline Walk use this as a warm up.
2. Row Erg Machine 4x150m (rest 60 sec in between) 3. Sled Push 3×1 length/20-30metres
4. Assault Bike 3x 30 sec sprints (rest 1 minute in-between)
5. Stretch 5-10 min (full 6 weeks has a list of my favourite stretches)
YOUR FIRST WEEK IS DONE! NOW IT'S TIME TO COMMIT!
You’ve had a taste of what’s possible in just one week. Imagine what you can achieve in six! Progress takes time, consistency, and the right plan-and that’s exactly what the full Gym 101:6- Week Fitness Challenge is designed to give you. Don’t stop now. Keep pushing, keep improving, and give yourself the chance to see real results. Invest in your health, commit to your goals, and let’s crush the next six weeks together! Lets build your confidence on every machine and equipment in the gym! Are you in? Let’s do this!