Workouts · Strength

Full Body Gym Day in 45

Machines and free weights in one intelligent circuit — the complete gym session for a full membership.

45 minintermediatemachine · dumbbell · cablestrengthmoderate
Why it works. Mixing guided machines with free-weight patterns gives depth and safety in the same hour.

Warm-up

Five easy minutes on any cardio machine — 120s
Bodyweight squats and arm circles — 60s

The workout

  1. smith leg press — 4 × 10 reps
    rest 75s
  2. dumbbell bench press — 4 × 10 reps
    rest 75s
  3. cable pulldown — 4 × 10 reps
    rest 75s
  4. dumbbell shoulder press — 3 × 10 reps
    rest 60s
  5. lever seated leg curl — 3 × 12 reps
    rest 60s
  6. cable seated crunch — 3 × 12 reps
    rest 45s

Cool-down

Easy walk, breathing down — 60s
Chest and quad stretch — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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