⚠️ Disclaimer: Before starting any new workout regimen, it's advisable to consult with a healthcare provider or fitness professional to ensure that it's appropriate for you.
Welcome to your ultimate free gym workout plan! Whether you're a beginner looking for guidance or a seasoned gym-goer seeking a refresher, you're in the right place. We've laid out a simple yet effective gym workout schedule that spans a few days. Each day focuses on a different aspect of fitness: strength, cardio, and flexibility. Let's dive in!
Strength training is essential for boosting your metabolism and building muscle mass. It helps in improving bone density and enhances your quality of life.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Bench Press | 3 | 10 reps | Lay flat on the bench, grip the barbell and push it upwards, then lower it back. |
| Squats | 3 | 10 reps | Stand with feet shoulder-width apart, lower your body as if sitting in a chair, and return to the starting position. |
| Deadlift | 3 | 10 reps | Grip the barbell, keep your back straight, push through your heels to stand up, and lower the barbell back to the floor. |
| Dumbbell Curls | 3 | 12 reps | Hold a dumbbell in each hand, keep your arms fully extended, and curl the weights towards your shoulders. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedCardiovascular exercise is vital for heart health and for burning calories. It also helps to improve your lung capacity.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Treadmill Jog | 1 | 15 minutes | Start at a comfortable pace and aim to jog continuously for 15 minutes. |
| Stationary Bike | 1 | 10 minutes | Sit comfortably, start pedaling at a moderate pace, and continue for 10 minutes. |
| Jump Rope | 3 | 1 minute | Swing the rope over your head and jump over it, landing softly. Repeat. |
| Rowing Machine | 1 | 10 minutes | Secure your feet, grip the handle, and use your legs and arms to pull the handle towards you. Push it away to return to the starting position. |
Flexibility and balance are often overlooked but are essential for preventing injuries and improving overall body function.
| Exercise | Sets | Reps/Duration (unit) | Instructions |
|---|---|---|---|
| Yoga: Downward Dog | 1 | 1 minute | Start on all fours, lift your hips towards the ceiling, and hold the position. |
| Yoga: Warrior Pose | 1 | 30 seconds each side | Stand with feet apart, turn one foot out, bend the knee, and extend your arms. |
| Plank | 1 | 1 minute | Start in a push-up position but with your weight on your forearms. Keep your body in a straight line. |
| Leg Stretch | 1 | 30 seconds each leg | Sit with one leg extended and the other folded, reach towards the extended leg's toes, and hold. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedRemember, fitness is a marathon, not a sprint. Stick to the plan and make adjustments as you go. Want to take your fitness journey to the next level? Consider our Pro Plan, tailored to your unique fitness needs and preferences.
Stay fit and see you at the gym!