Beginner Friendly Full Body Workout at the Gym (Level Up)
A follow-along full body workout at the gym using machines, building on a previous beginner workout. Follow along with TrainerJane and take it to the next half level! Includes warm-up, leg press, seated cable rows, pectoral fly, and cool-down.
Program Modules
Full Body Gym Workout
Complete workout including warm-up, main exercises, and cool-down.
Warm-up on Stairmaster
Daily5 minutes of warm-up on the stairmaster to get your body ready.
Leg Press
Daily3 sets of 12 reps on the leg press machine with 60 seconds rest between sets. Start with the lightest weight possible and increase when comfortable. Focus on proper form.
Seated Cable Rows
Daily3 sets of 12 reps using a V bar attachment with 60 seconds rest between sets. Use the lightest weight to start and increase when comfortable. Focus on contracting back muscles.
Pectoral Fly
Daily3 sets of 12 reps on the pectoral fly machine with 60 seconds rest between sets. Adjust the machine so the handles are chest height. Exhale when pushing hands together, inhale when extending arms back out.
Cool-down on Treadmill
Daily5 minutes of walking at a moderate pace on the treadmill to cool down your muscles.
What You'll Accomplish
- Improve strength and endurance using gym machines.
- Learn proper form for leg press and pectoral fly exercises.
- Develop a full body workout routine suitable for beginners.
- Increase familiarity with gym equipment.
- Establish a consistent workout habit.
Full program access + updates