Getting Started
Warm Up

Let’s get started with a simple warm up. Try these 3 simple warm up stretches before your workout. Aim to move through each stretch for 20 – 30 seconds and repeat a couple of times.

Warmups are an important first step of any workout, as they help to slowly increase your heart rate and ensure your muscles are primed and ready for exercising.


Next up is cardio. Pick one of the cardio machines below and aim to do 10 minutes at a pace that feels comfortable.

Cardio is great way to improve your fitness and endurance and has so many physical and mental health benefits. Any form of exercise which increases your heart rate for a prolonged period can be classed as cardio such as walking and cycling.

Take a gentle walk, jog or run on the treadmill and work on your cardiovascular fitness and endurance.

Work on your fitness and endurance with the stationary bike. The smooth movement is more low impact on your joints, making it a great option for beginners.

The cross trainer is a brilliant piece of cardio kit for beginners. It works your full body and helps to improve your cardiovascular fitness.

Improve your cardiovascular fitness while also working the muscles in your upper body with this effective cardio machine.


Now, let’s move onto strength training. Pick 2 – 3 of the resistance machines below to finish your workout. Aim to do 3 sets of 8 – 12 repetitions (reps) with a 60 second rest between sets.

Strength training, also known as resistance training, refers to any kind of exercise where you work against force, such as your body weight, resistance machines or dumbbells. This force then challenges your muscles to get stronger and grow.

Resistance machines use a pre-determined movement pattern, so you can learn the form in a safe and controlled way, while still giving your body a great workout!

Great for overall leg strength, this machine works your quads, hamstrings, and glutes. This can help to build up your strength for exercises such as squats and lunges.

Target the muscles in your chest and triceps with this machine, which can help with exercises such as press ups and bench press.

Work your shoulder muscles such as your delts with this machine, while also targeting your traps and triceps.

This machine uses the weight to counteract your body weight, helping you to do pull ups. It targets your back muscles such as your lats and traps.

This machine targets your hamstring muscles, making it awesome for building overall leg strength.

This is a great machine to target your back muscles and can help to build up your strength for exercises such as pull ups and deadlifts.