- Pair A - A1: Leg Press (legs) - A2: Row or Lat Pulldown (back) - Pair B - ## Gym Plan ### Weekly Rhythm (choose one and keep it for 8–12 weeks) - • Busy week (2–3 sessions): - Day 1: Strength - Day 2: Strength - Regular week (3 sessions): - Day 1: Strength - Day 2: Cardio - Day 3: Strength - Great week (4 sessions): - Day 1: Strength - Day 2: Cardio - Day 3: Strength - Day 4: Cardio ### Effort Scale (how it should feel) - 5–6/10 = easy (you can talk in sentences) - 7–8/10 = moderate‑hard (you can say a few words) - 8–9/10 = hard (only a word or two) - Use 7–9/10 for work sets and hard intervals; keep one easier cardio day most weeks (6–7/10). ### Strength Session (full body, 30–45 min) - Warm‑up - 3–5 min easy row/elliptical - 1 light set of your first exercise - Main work (alternate pairs to save time) B1: Chest Press (chest/shoulders) - B2: Back‑of‑body: Back Extension machine or Hip Thrust - Optional variety - Overhead Press (machine or dumbbells) can replace B1 on some days - Sets, reps, rest, effort - Main moves (Leg Press, Chest Press, Row/Pulldown): 2–4 sets × 6–12 reps - Back‑of‑body move (Back Extension/Hip Thrust): 2–3 sets × 8–15 reps - Rest ~1–2 min between sets - Stop each set when you feel you could do ~1–3 more good reps - Optional Accessories (only if you have 5–10 min spare) - Core - Plank - Side plank - Dead bug - Suitcase/Farmer carry - Hamstrings / Posterior chain - Hamstring curl machine - Hip hinge or Back extension - How much - Choose 1–2 moves total - 2–3 sets × 8–15 reps (or 20–40 s holds) - Finish each set with ~1–3 good reps left ### Picking Weights on Machines - Aim for 8–12 good reps per set. - Stop each set with ~1–3 reps “left in the tank.” - If you hit 13+ easily → go heavier next set. - If you can’t reach ~8 with good form → go lighter. #### One‑time “find your weight” steps (takes 1–2 sets) 1. Do 1 very easy set of 8–10 reps. 2. Try a weight you think you can do ~10 reps with. 3. Adjust immediately: - If you [[could have done]] 4+ more reps → add ≈2,5–5 kg. - If you couldn’t reach ~8 with control → drop ≈2,5–5 kg. 4. Use that as your working weight for the remaining sets. #### On‑the‑fly adjustments during the workout - Too easy → add one small plate (≈2,5–5 kg). - Just right → keep it. - Too hard → remove one small plate. #### Ballpark starting points (machines vary; adjust quickly using the rule above) - Leg Press (weight‑stack): ~60–100 kg - Leg Press (plate‑loaded sled): ~40–100 kg in plates total - Chest Press (stack): ~20–40 kg - Lat Pulldown (stack): ~30–50 kg - Seated [[Cable Row]] (if used): ~25–45 kg - Overhead Press (machine/dumbbells): ~15–30 kg - Back Extension: bodyweight first; then add ~5–20 kg if smooth - Hip Thrust (machine/bar): ~40–60 kg; brief pause at the top ### Cardio Sessions (elliptical or rower, 25–40 min) - Intensity by feel - Easy/aerobic = 5–6/10 - Moderate‑hard/tempo = 7–8/10 - Hard intervals = 8–9/10 (tough but repeatable) - Options (rotate as you like) - Steady pace → 20–30 min at 6–7/10 - Tempo block → 10–20 min continuous at 7–8/10 after a few easy minutes - Intervals (hard + easy repeats) - 1–3 min hard (8–9/10), same time easy - or 20–40 s hard, 60–120 s easy - Progress options - Add 1 round, add a few minutes, or nudge resistance slightly when it feels doable ### Progress and Easier Weeks - Strength - Hit the top of your rep range with ~2 reps left → next time add a little weight (≈2,5 kg upper body; ≈2,5–5 kg legs) or add 1 rep - Tough day → keep weight, match last time’s reps with better control - Cardio - If it feels easier at the same settings → add a round, add minutes, or notch resistance up slightly - Easier week every 3–5 weeks - Trim sets and aim for 6–7/10 effort, then resume normal ### Time‑Savers (use only when practical) - Alternate pairs (A1 ↔ A2, B1 ↔ B2) if both stations are free. - Pre‑set seat heights and pins before starting. - Use a rest timer (keeps the session tight). - If the gym is busy, do straight sets (finish all sets on one machine, then move on). ## 20‑Minute No‑Gym Workouts ### Option A — Strength Circuit - 2 min warm‑up: easy march + arm circles - 16 min loop (move steadily; stop with ~1–2 good reps left) - Squat or chair sit‑to‑stand → 8–12 reps - Push‑ups (wall/counter/floor) → 6–10 reps - Glute bridge (floor) → 10–15 reps - Plank → 20–30 s - 2 min cool‑down: easy walk + shoulder rolls - Make it easier → fewer reps, higher push‑up incline, shorter planks - Make it harder → more reps, lower incline, slow the reps with a brief pause ### Option B — Cardio + Core Blocks - 4 blocks × 4 min each (total 16 min), then 4 min easy to finish - 2 min brisk stairs or fast marching/high knees - 1 min shadow boxing - 1 min: 30 s glute bridge hold + 30 s plank ### Option C — One Dumbbell or a Backpack - 2 min warm‑up: easy march + arm circles - 16 min loop - Goblet squat (weight at chest) or chair sit‑to‑stand → 8–12 reps - Backpack row (hold straps, pull to ribs) → 8–12 reps - Floor press (press dumbbell/backpack while lying) → 8–12 reps each side or both hands - Dead bug (core) → 6–10 slow reps each side - 2 min cool‑down: easy walk + gentle hip/hamstring stretch ## 5‑Minute Exercise Snacks ### Legs - 60 s sit‑to‑stands - 30 s split‑squat hold (left - 30 s split‑squat hold (right) - 60 s calf raises - 60 s easy walk/stretch ### Upper‑Body Push - 5 min timer - Every 30 s do 4–8 push‑ups (wall/counter/floor) - Stop early if form fades ### Upper‑Body Pull (band or backpack) - 45 s band pull‑aparts or backpack rows - 45 s wall slides - Repeat twice - 1 min easy stretch ### Core - 30 s plank - 30 s side plank (left) - 30 s side plank (right) - 30 s dead bug - Repeat once ### Cardio Pop - 40 s fast march/high knees, 20 s easy - Repeat 5 times ### Posture Reset - 60 s doorway chest stretch - 60 s shoulder blade squeezes (10–15 slow reps) - 60 s gentle neck/upper‑back turns/rotations ### Hips and Hamstrings - 45 s hip hinge (“bow” with flat back, hands on hips) - 45 s glute bridge - Repeat twice ### Stairs - 3 min steady stairs or step‑ups - 2 min easy walk and calf/quad stretch ### Carry (bags or water jugs) - 3 × 40 s brisk carry around the room - 20 s rest between carries ### Mix‑and‑Match - Pick any two of the above moves and alternate for 5 min ## Progress and Tracking ### What to track - Sessions per week (aim for 2–4 most weeks) - Hard strength sets per pattern (legs push, back pull, chest push, back‑of‑body) - Cardio time at moderate‑hard work (tempo + intervals) - Performance trend (more reps or a bit more weight at similar effort; or farther/faster at the same effort) ### Simple progress cues - Strength: hit the top of your rep range with ~2 reps left → add a little weight next time (≈2,5 kg upper body; ≈2,5–5 kg legs) or add 1 rep - Cardio: if a workout feels clearly easier at the same settings → add a round, add a few minutes, or notch resistance up slightly ### Gentle deload signals - Two or more sessions in a row feel worse than usual (heavier breathing, more aches) - Unusually high effort for your normal weights/intervals - Response: for ~1 week, trim sets and keep most work at 6–7/10, then resume