Beginner’s workout with machines

1-3 weeks
3-5 days a week

This is a pretty broad workout routine. For those who haven’t lifted for years or never have lifted before, you should start out with one set of each. Find a weight that gives a slight burn at 8-12 reps. If you are very sore you may want to back off on the weight and increase your rest period another day. As the weight becomes easier through the weeks, increase the number of sets and repetitions. Also try to increase the weight gradually.

All of these exercises are performed on machines. All of which but the last two are in the fitness area behind the treadmills. It would probably be best to do half of these exercises on one day and half on your other workout day especially if you are working out 5 days a week. Tips to remember: breath out when lifting, pulling, or pushing the weight and breath in on the opposite motion. Make sure the machine is adjusted for your safety.

If you are in question a recreation center employee will be more than happy to help you adjust the machine and show you how it works. Try to find a weight room supervisor or personal trainer for expertise on safety and proper technique. This workout is an excellent full body workout for improved cardiovascular health and moderate toning of the major muscle groups. This can be made into a better cardio workout by circuit training on these machines. Example: Time yourself and do as many reps on a machine as you can for twenty seconds then switch to the next and do the same with little rest. Keep the same routine doing all of the machines for 3-10 minutes for a great cardio workout.