Start strong with Lift Off, an introductory workout focused on basic lifts to build your strength and confidence in the gym.
TIMES
PER
WEEK
MINS
PER
SESSION
WARM UP
STRENGTH TRAINING
COOL DOWN
A gentle start to increase your heart rate and loosen the muscles.
Treadmill Walking or Light Cycling
Spend 5 minutes at a light pace to get your heart rate up.
Dynamic Stretches
Follow up with leg swings, arm circles, and torso twists to prepare your muscles for the workout.
Focus on major muscle groups in the upper body.
Equipment
Flat bench and barbell
How to
Lie back on the bench, feet flat on the floor, and grip the barbell with hands just wider than shoulder-width. Lower the bar to chest level then push back up to full arm extension.
Sets/Reps
3 x sets of 8-10 reps
Equipment
Dumbbell
How to
With a dumbbell in one hand, hinge forward at the waist, support yourself with the other hand on the bench, pull the dumbbell up to your side and lower it back down.
Sets/Reps
3 x sets of 8-10 reps per arm
Equipment
Dumbbells
How to
Sitting on a bench with back support, hold dumbbells at shoulder height and press them upwards until your arms are fully extended overhead.
Sets/Reps
3 x sets of 8-10 reps
Equipment
Assisted Pull-up Machine
How to
Set the weight to assist your pull-up, step onto the platform or kneel on the pad, grip the handles, and pull yourself up until your chin is over the bar then lower back down slowly.
Sets/Reps
3 x sets of 8-10 reps
Target the lower body muscles with key exercises.
Equipment
Leg Press Machine
How to
Sit in the machine with your feet on the platform about hip-width apart. Extend your legs until nearly straight then return to the starting position.
Sets/Reps
3 x sets of 10 reps
Equipment
Dumbbells or Bodyweight
How to
Stand with feet together holding dumbbells by your sides, step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
Sets/Reps
3 x sets of 10 reps per leg
Equipment
Leg Curl Machine
How to
Lie face down on the leg curl machine, hook your heels under the roller pad, and curl your legs towards your buttocks.
Sets/Reps
3 x sets of 10 reps
Equipment
Calf Raise Machine or Step
How to
Stand with the balls of your feet on the edge of a step or platform, raise your heels above the level of the step then lower them below the step.
Sets/Reps
3 x sets of 15 reps
Combine upper and lower body exercises to engage all major muscle groups.
Equipment
Barbell
How to
Stand with feet hip-width apart, bend at your hips and knees, grip the barbell with hands shoulder-width apart, lift it by straightening your hips and knees.
Sets/Reps
3 x sets of 8 reps
Equipment
Cable Machine
How to
Sit on the machine, grab the handles, pull towards your torso while keeping your back straight, then return to start.
Sets/Reps
3 x sets of 10 reps
Equipment
Floor
How to
Start in a plank position, lower your body until your chest nearly touches the floor, then push back up to the starting position.
Sets/Reps
3 x sets of 8-10 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 x sets of 20-30 seconds hold
COOL DOWN
End each session with static stretching targeting all major muscle groups to aid in recovery and improve flexibility.
SUCCESS
The journey to fitness is a marathon, not a sprint. Enjoy the process and celebrate small victories along the way.
Watch Form: Pay close attention to your form. If unsure, ask a gym staff member or a trainer to demonstrate.
Start Light: Begin with lighter weights to focus on mastering technique before adding more weight.
Stay Consistent: Regularity is key in building strength and confidence.
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.