Fitness clubs and gyms typically have a section consisting of circuit machines. These pieces of equipment are a great way for an inexperienced weight lifter to get started with a strength training routine. A full body workout can be achieved in little time, and without too much thought and knowledge of lifting weights.
Step 1
Identify the circuit equipment area of the gym. Ask a staff member if unsure where it is. Begin at the seated leg press.
Step 2
Read instructions on the machine for appropriate set-up. Adjust equipment for your size. Adjust weight for your strength level by moving the pin on the weight stack to the appropriate weight.
Step 3
Inhale before initiating movement. Exhale during the working phase, inhale as you return to starting position. Stop just before the weights touch and repeat for 10 to 20 repetitions.
Step 4
Rest 30 to 60 seconds. Repeat exercise for a second set.
Step 5
Continue to the next piece of circuit equipment. Repeat steps two through five. Move down the line from leg exercises, to back and chest, then biceps and triceps and end with the abdominal exercises.
Tips and Warnings
- Warm-up on cardio equipment for 10 minutes before beginning. Bring a bottle of water and drink through out the course of your workout. Choose one exercise per muscle group if in a big hurry: leg extensions, leg curls, chest press, seated row, triceps extension, bicep curls, abdominal crunch, back extension. Alternate option: perform one set on each piece of equipment before repeating a second and third set. Ask staff for assistance if unsure about anything. They are there to help.
- Choose a weight you are confident you will be able to lift, then increase in increments of five pounds if too easy. Performing the exercise with incorrect techniques or too much weight can cause injury.
Things You'll Need
- Fitness Apparel
- Gym with circuit machines
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