Nine movements to learn machine adjustments and complete a first full-body session. Includes 12 work sets with plenty of repetitions in reserve. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
Read the workout without signing up. The app adds a timer, set logging and access to your activity.
Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Stand in a clear area to march on the spot or move slowly forward. Raise one knee comfortably, coordinating the opposite arm. Place the foot down with control and alternate in a steady rhythm.
What you train: Trains arm-leg coordination and balance while raising each knee.
Watch video1 × 6 gentle repetitions
Face a wall with hands or forearms resting at a comfortable height. Slide your arms upward without arching your back or straining your shoulders. Slide back down with control.
What you train: Trains coordinated shoulder and shoulder-blade movement while raising the arms.
Watch video1 × 6 gentle repetitions
With relaxed arms, gently open and close your hands without maximum squeezing. Make small wrist circles within a comfortable range. Reverse direction and finish by relaxing hands and forearms.
What you train: Mobilises hands and wrists before gripping or weight-bearing exercises.
Watch video2 × 8–10
What it trainsWorks the quadriceps and glutes with your back supported.
With your back supported and your whole feet on the platform, press until your legs are extended without snapping your knees straight. Return slowly, only as far as you can keep your pelvis supported.
Technique cueKeep knees pointing in the same direction as your feet.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 8–10
What it trainsWorks the chest and triceps with a guided press and supported trunk.
With your back and feet supported, press the handles forwards. Return them slowly without letting your shoulders roll forwards or forcing the opening movement.
Technique cueKeep shoulders comfortable without rolling them forward on the return.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 8–10
What it trainsWorks the back and arms against an overhead resistance.
Hold the bar with your palms facing forwards. Sit in a stable position and draw your elbows down to bring the bar towards your upper chest; then slowly straighten your arms.
Technique cueBring the bar in front of your head, never behind your neck.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 10–12
What it trainsWorks the hamstrings, which bend the knees.
Lie face down and bend your knees to bring your heels towards your glutes. Keep your hips on the pad and return the roller without letting the weight plates drop.
Technique cueKeep your pelvis on the pad throughout.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 12–15
What it trainsWorks the outer hip muscles by moving the legs apart.
Sit with support and move your knees apart, pressing the pads outwards. Return slowly without letting the weight plates strike each other.
Technique cueStop opening where your pelvis can stay still.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
2 × 6 each side
What it trainsTrains trunk control against a rotational force.
Stand side-on to the resistance and hold the handle in front of your chest. Extend your arms without rotating your trunk, then return slowly. Repeat facing the other direction.
Technique cueBreathe normally and choose resistance that lets you keep facing forward.
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Movement guide. Follow your session's sets, tempo and rest; video audio has not been checked.
Additional exercise
1 × 5
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
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Additional exercise
1 × 5
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
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Additional exercise
1 × 5
What it trainsTeaches hip-back movement and trunk coordination before loaded hinging.
Stand with your back a short distance from a wall. With your knees slightly bent, push your hips back until they brush the wall, then stand upright again.
Technique cueUse the wall as a hip reference, not a place to drop your weight.
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Use the wall as a reference: touch it with your hips and return without dropping into it.
Walk gently for 2–3 minutes and record load, reps and how you felt. Stop if a set causes pain or dizziness. Duration includes preparation and rest; do not shorten breaks to finish sooner.
Complete the top of the rep range with stable technique and 3 reps in reserve in two sessions. Then add only the smallest increment and return to the lower end. Keep the load if that increase is too large.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
A second beginner option with nine blocks and 14 sets. Adds rows, arms and hip control without reaching your repetition limit. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentHorizontal leg press, Leg-extension machine, Seated row machine, Chest-fly machine, Abductors and Cable pulleys; Stable wall for supplementary exercises
View full workoutMain focus: abductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentMiniband, Chair, Cushion and Exercise mat; Clear gym space
View full workoutMain focus: adductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentBackpack, Cushion, Chair and Exercise mat; Clear gym space
View full workout
