Beginner Machine

Moderate Duration 1 h 18 m

Target Areas: Core

Equipment: Stationary Bike, Strength Machine, Dumbbells, Bench, Pull Up Bar

Added By Justin Jetton

Bike for help with warming up knee.

Exercises

Set 1: 1 round

Resistance: Light
❤️ Moderate (Zone 2)

Warm-Up Cycling

5 minutes

Rest

1 minute

Set 2: 3 rounds

Weights: Light
❤️ Light (Zone 1)

Leg Extensions Machine

15 reps

Rest

1 min 15 secs

Set 3: 3 rounds

Weights: Moderate

Leg Curls

10 reps

Rest

1 min 15 secs

Set 4: 3 rounds

❤️ Moderate (Zone 2)

Leg Press Machine

10 reps

Rest

1 min 15 secs

Set 5: 3 rounds

Weights: Heavy

Dumbbell Bench Press

10 reps

Rest

1 min 15 secs

Set 6: 3 rounds

Weights: Moderate

Cable Lat Pull Down

10 reps

Rest

1 min 15 secs

Set 7: 3 rounds

❤️ Moderate (Zone 2)

Butterfly Machine

10 reps

Rest

1 min 15 secs

Set 8: 3 rounds

Weights: Moderate

Seated Cable Row

10 reps

Rest

1 min 15 secs

Set 9: 3 rounds

❤️ Moderate (Zone 2)

Tricep Pushdown With Rope

10 reps

Rest

1 min 15 secs

Set 10: 3 rounds

❤️ Moderate (Zone 2)

Bicep Curl Machine

10 reps

Rest

1 min 15 secs

Set 11: 3 rounds

❤️ Moderate (Zone 2)

Shoulder Press

10 reps

Rest

1 min 15 secs

Set 12: 3 rounds

Crunches

Reps until failure

Rest

1 min 15 secs

Set 13: 3 rounds

Hanging Knee Raises

Reps until failure

Rest

1 min 15 secs

Set 14: 3 rounds

Plank

30 seconds

Rest

2 minutes

Related Workouts

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Legs And And

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1 hr 55 secs, Beginner

Back, legs and more

56 mins 36 secs, Moderate

Test

18 minutes, Moderate

Day A

14 mins 28 secs, Intense

Top Choice for this Workout

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Workouts with the same Equipment

Super Upper BODY Chest And Back

27 mins 36 secs, Intense

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.