Embrace holistic health with this introductory workout blending strength exercises, mindful breathing, and yoga to enhance both your physical and mental well-being.
TIMES
PER
WEEK
MINS
PER
SESSION
WARM UP
CIRCUIT TRAINING
COOL DOWN
Start each session with light cardio and dynamic movements to prepare the body and mind.
Light Jogging or Brisk Walking
Spend 5 minutes on a treadmill to gently increase heart rate.
REPETITION
Blend physical exercise with mindfulness practices. Complete the circuit three times, resting for 2 minutes between each round.
Equipment
Kettlebell
How to
Stand with feet shoulder-width apart, holding the kettlebell with both hands. Squat down, keeping your back straight, then return to standing.
Sets/Reps
12 – 15 reps
Equipment
Medicine Ball
How to
Lift the medicine ball above your head with both hands, then slam it down to the ground forcefully, squatting as you throw.
Sets/Reps
10 – 12 reps
Equipment
Mat
How to
Lie face down then raise yourself up onto your forearms and toes, keeping your body in a straight line.
Sets/Reps
3 sets of 20-30 second holds
Equipment
Resistance Band
How to
Hold a resistance band with both hands in front of you, arms extended. Pull the band apart horizontally until your hands are wide to your sides, then slowly return.
Sets/Reps
12 – 15 reps
Equipment
Mat
How to
Lie face down. Feet should width apart with weight on toes. Hands under shoulders. Finger spread. Extend your arms to push up. Modify by doing them on your knees if needed.
Sets/Reps
3 sets of 10 reps
NICE JOB, YOU’VE
COMPLETED THIS WORKOUT!
COOL DOWN
Focus on static stretches and relaxation to finish the workout, enhancing flexibility and promoting muscle recovery.
Yoga Poses
Hold poses like Seated Forward Bend, Pigeon Pose, and Child’s Pose for deeper stretches.
How to
Sit on the floor with your legs extended in front of you. Inhale and raise your arms above your head. As you exhale, hinge at your hips to lean forward, reaching your hands towards your feet.
Hold your feet or legs, wherever comfortable, keeping your back as straight as possible.
How to
From a tabletop position, bring one knee forward and let it rest behind your wrist while extending your opposite leg straight back. Lower your hips towards the floor, squaring them off to the front. You can stay upright or fold forward to deepen the stretch.
Hold for 1 minute on each side.
How to
Kneel on the floor, touch your big toes together, and sit back on your heels. Separate your knees about hip-width apart and lay your torso down between your thighs. Extend your arms in front of you or along your sides.
Hold and breathe deeply for 1-2 minutes.
How to
End with a 5-minute seated meditation to reflect and restore mental energy. Sit comfortably on mat, close your eyes, and focus on deep, rhythmic breathing for 2 minutes to reduce stress and center your thoughts.
SUCCESS
End with a 5-minute seated meditation to reflect and restore mental energy.
Stay Present: Focus on your form and breathing to maximize the benefits of each exercise.
Progress Gradually: Increase the intensity and duration of exercises as you become more comfortable.
Hydrate and Nourish: Drink plenty of water and eat balanced meals to support your wellness journey.
PSST! REMEMBER…
Your new GYMVMT // HER GYMVMT membership includes 3 guided workouts, plus two complimentary sessions with our personal training team.
To get set up, just check with reception.