Machines, dumbbells, kettlebells, cardio, strength training, yoga, Pilates — the list of workout equipment and activity possibilities at fitness centers and health clubs goes on and on. That’s why starting to exercise for the first time (or returning after a hiatus) can feel so intimidating: With so many options, where do you begin?
“All you need is a little direction, a plan to follow, and a clear guide for your week,” says Camilla Bazley, CPT, Dynamic Personal Trainer, Pilates instructor, and signature group training coach at Life Time One Wall Street in New York City. “This will help you stay accountable and progress week after week. I believe the road to creating a happy, healthy life should be enjoyable, sustainable, and balanced, so be kind to yourself along the way.”
To help you get started at Life Time, Bazley created a weeklong plan balanced with cardio, strength, and recovery that allows you to try a variety of the equipment, classes, and amenities that are available to you at your club.
“I recommend sticking with this program for four weeks,” says Bazley. After that, it’s important to reassess your plan so you can progress. One of Life Time’s Dynamic Personal Trainers can help you create a plan tailored to your body and your individual goals.
“Remember to enjoy the journey, and to focus on what you can do and not what you can’t,” she encourages. “The first month of exercise is one of the most exciting as you start to feel healthier and stronger.”
Monday: Strength Training — Full-Body Push
“Strength training is so important for any fitness goal,” says Bazley. “It can help improve endurance and body composition, increase resting metabolic rate and bone density, regulate hormones, promote better posture, and reduce stress.”
Metabolic Treadmill Warm-Up
Complete a 10-minute walk or run on the treadmill. If you’re running, start at a jogging pace and increase your speed by two miles per hour every two minutes. If you’re walking, increase your elevation by two percent every two minutes.
Kettlebell Goblet Squat
Complete three sets of 12 to 15 reps with 45 seconds of rest between sets.
- Choose a kettlebell that’s a challenging weight for you and hold it with both hands in front of your chest with your elbows pointing down.
- Driving your heels into the ground, lower down into a squat position and hold for one second.
- As you stand back up, squeeze your glutes at the top.
- Repeat.
Seated Chest Press
Complete three sets of 12 to 15 reps with 45 seconds of rest between sets.
- On a seated chest-press machine, choose a weight that feels manageable but challenging.
- Grasp the handlebars with both hands in a full grip (thumps circled around the handle), then push forward until your arms are fully extended; don’t lock your elbows.
- Pause briefly and then return your arms to the starting position.
- Repeat.
Step-Ups
Complete three sets of 10 reps on each leg with 45 seconds of rest between sets.
- Hold a dumbbell (approximately 5 to 10 pounds) in each hand at your sides and stand with a box or bench in front of you.
- Place one foot on the box or bench. The surface should be high enough to ensure your hip, knee, and ankle align at 90 degrees.
- Keep your chest and shoulders back as you slowly push yourself up with your top leg until it is straight.
- Pause at the top before lowering your body back to the starting position.
- Repeat, alternating between legs.
Dumbbell Neutral-Grip Shoulder Press
Complete three sets of 12 to 15 reps with 45 seconds of rest between sets.
- Stand with a dumbbell (approximately 5 to 10 pounds) in each hand at your shoulders with a neutral grip (palms facing each other).
- Engage your core muscles and press the weights up until your arms are fully extended.
- Pause at the top before slowly returning the dumbbells to the starting position.
- Repeat.
Forearm Bosu Plank
Complete three sets each lasting 30 to 35 seconds with 45 seconds of rest between sets.
- Place a BOSU balance trainer upside down on the ground.
- Get into a plank position with your forearms resting on the BOSU.
- Hold for 30 to 35 seconds before moving out of the plank position to rest.
- Repeat.
Tuesday: Cardio — Cycle Class
“I recommend aiming for at least 150 minutes of moderate cardio activity (such as walking, light jogging, or elliptical), or 75 minutes of more intense cardio (such as running, cycling, swimming, or dancing) per week,” says Bazley. “Cardio training can help improve your overall fitness, reduce blood pressure, increase lung capacity, aid in fat loss, and get those endorphins pumping!”
Life Time cycle classes make for a great low-impact cardio workout — and get you 50 minutes of your week’s cardio activity. You can find the format options on the schedule in your Life Time Digital app. Reserve your spot and be prepared for a high-energy workout for first-time indoor cyclists and seasoned athletes alike.
Bazley recommends Life Time’s EDG cycle class, but for a more beginner-friendly workout, try AMP cycle.
Read more: “6 Tips for Your First Indoor Cycling Class”
Wednesday: Flexibility and Mobility — Yoga Class
“In a yoga class, you can slow things down and focus on flexibility, mobility, body awareness, and strength. More importantly, you’ll be able to slow your mind and learn to be present and centered,” says Bazley. “Don’t be discouraged if you’re a beginner. We all start somewhere. Your yoga teacher can offer modifications and guide you through every step of the way.”
Bazley recommends Life Time’s FLOW yoga class. Beginners may want to try ROOT yoga or SOL yoga. Check the schedule in your Life Time Digital app to see what’s available at your club.
Thursday: Strength Training — Full-Body Pull
Metabolic Treadmill Warm-Up
Complete a 10-minute walk or run on the treadmill. If you’re running, start at a jogging pace and increase your speed by two miles per hour every two minutes. If you’re walking, increase your elevation by two percent every two minutes.
Kettlebell Sumo Deadlift
Complete three sets of 12 to 15 reps with 45 seconds of rest between sets.
- Hold a kettlebell (approximately 20 to 35 pounds) by the handle with both hands. Keep your arms straight and the kettlebell in the front of your body.
- Stand with your feet wider than shoulder width, toes facing out.
- Keep your chest lifted as you bend your knees and lower the kettlebell toward the ground.
- Push through your heels as you return to the starting position.
- Repeat.
TRX Rows
Complete three sets of 12 to 15 reps with 45 seconds of rest between sets.
- Locate the TRX suspension straps in your club and set them up with grip handles. Feel free to ask a trainer on the workout floor for help with this if needed.
- Grasp one handle in each hand and take a step backward so you’re able to straighten your arms.
- Stand with your feet hip width apart and lean back so your weight is in your heels.
- Turn the TRX handles inward, so your palms face each other.
- Use the muscles in your upper back, arms, and shoulders to pull your chest and torso toward the handles.
- Squeeze your shoulder blades together and pause before slowly returning to the starting position.
- Repeat.
Dumbbell Romanian Deadlift
Complete three sets of 12 to 15 reps with 45 seconds of rest between sets.
- Stand with your feet hip width apart and hold a dumbbell (approximately 15 to 20 pounds) in each hand.
- Hinge your hips back as you bend your knees slightly. Keep your core tight, back straight, and chest up as you lower the dumbbells toward your shins.
- Pause for a moment before squeezing your glutes to return to the starting position.
- Repeat.
Neutral-Grip Cable Lat Pulldown
Complete three sets of 12 to 15 reps with 45 seconds of rest between sets.
- At a lat pulldown machine with a bar attachment, reach up to grip the bar; your hands should be just above your shoulders and your palms facing toward you.
- Keeping your back straight and your chest tall, pull your shoulders down and back as you pull the handle toward your chest.
- Hold for one second before slowly letting your arms extend back to the starting position.
- Repeat.
Hollow-Body Hold
Complete four sets each lasting 30 seconds with 30 seconds of rest between sets.
- Lie on your back with your arms extended overhead and your legs extended straight.
- At the same time, lift your arms, head, shoulder blades, and legs up off the floor.
- Hold this position for 30 seconds before releasing back to the ground to rest.
- Repeat.
Friday: Walking and Recovery
“After four days of exercise, it’s time for a full day of recovery — but still aim to get some movement in,” Bazley suggests. “Try a brisk 30- to 45-minute walk followed by a trip to Life Time’s recovery center for some NormaTec® compression or hydromassage therapy. Finish with 15 to 20 minutes in the sauna. Compression therapy, hydromassage, and time in the sauna can help improve circulation, reduce inflammation, and promote muscle recovery.”
Saturday: Full-Body Circuit
“This circuit focuses on higher-intensity cardio in short bursts, which trains your anaerobic system to help increase your stamina during exercise,” Bazley explains. “You’ll go through a range of full-body strength, plyometric, and cardio exercises.”
Metabolic Treadmill Warm-Up
Complete a 10-minute walk or run on the treadmill. If you’re running, start at a jogging pace and increase your speed by two miles per hour every two minutes. If you’re walking, increase your elevation by two percent every two minutes.
Circuit
Do each of the following exercises for 45 seconds followed by 15 seconds of rest. Rest for one minute after each round. Aim to complete five to six rounds total.
Inchworm
- From standing, reach your hands toward the floor in front of your feet, allowing your knees to bend as needed.
- Place your hands on the floor and walk them forward one at a time, until your they’re under your shoulders and your body is straight.
- Hold this plank position for a second before walking your hands back to the starting position.
- Repeat.
Jump Squat
- Assume a squat position, knees tracking toward your toes.
- Drive your heels into the ground as you jump up off the ground.
- Land back in a squat position, trying to do so softly to protect your knees.
- Repeat.
Half Burpee
- From standing, bend your knees as you move your hands down to the floor and place your palms in front of you.
- Jump your feet back into a high plank position, so your upper and lower body forming a straight line.
- Immediately jump your feet back toward your hands and stand back up.
- Repeat.
Skaters
- Stand with your weight on your right foot, with your knee bent. Lift your left leg off the floor behind you.
- In a sideways jumping motion, push off your right leg and land on your left foot, lifting your right leg off the floor behind you. As you do this, reach your right hand down to touch the floor in front of you.
- Hop back and forth between legs, reaching the opposite hand down to touch the floor each time.
- Repeat.
Plank Pushups
- From a high plank position, lower yourself one arm at a time onto your elbows, so you’re in a forearm plank.
- Push yourself back up into a high plank.
- Repeat.
Mountain Climbers
- From a high plank position, move your right knee up toward your right hand while your left leg stays planted behind you.
- In one smooth motion, switch your legs, bringing your left knee up toward your left hand.
- Continue switching your legs back and forth for the duration of the time.
- Repeat.
Sunday: Active Recovery or Rest Day
“Rest days are just as important as workout days,” Bazley says. “Give your body what it needs — this could be an easy walk, foam rolling, or simply stretching.”
