Start to Workout
Start to Workout
Starting fitness? Start here.
Starting fitness doesn't have to be complicated. With this workout, you will learn different equipment and basic movements step by step.
The workout combines light cardio, strength and core exercises so that your whole body becomes active. Ideal as a first introduction to working out.
Work calmly and in a controlled way and take sufficient rest between sets.
The schedule
- 10 to 12 repetitions for strength exercises
- 2 to 3 sets per exercise
- 45 to 60 seconds of rest after each exercise.
The workout starts with a short warm-up, followed by strength and core exercises. Then finish with light cardio and stretching.
Work slowly and focus on controlled execution.
Workout structure
Warm-up
- Crosstrainer
Strength and activation
- Legg press horizontal
- Adduction machine
- Abduction machine
- Rowing machine
- Lat pulldown machine
- chest press
_
Core stability
- bird dog
- dead bug
- low plank
Finish with some light cardio and stretching.
Exercises
1. Crosstrainer
What to do
Move at a leisurely pace on the cross trainer to warm up your body.
Muscles
Legs, glutes and fitness.
Recommended
5 to 10 minutes of gentle pace.
Tip
Keep your movement fluid and your shoulders relaxed.
2. Leg Press
What to do
Place your feet on the platform at hip-width. Push the platform away by extending your legs, then lower back down in a controlled manner.
Muscles
Upper legs and glutes.
Recommended
3 sets of 10 to 12 repetitions.
Tip
Don't let your knees get fully locked at the top.
3. Adduction Machine
What to do
Bring your legs towards each other in a controlled manner against the pads of the machine.
Muscles
Inner thighs.
Recommended
3 sets of 10 to 12 repetitions.
Tip
Work slowly so you can feel the muscles working properly.
4. Abduction Machine
What to do
Push your legs outward against the pads and then gently bring them back.
Muscles
Gluteal muscles and outer thighs.
Recommended
3 sets of 10 to 12 repetitions.
Tip
Keep your back against the railing.
5. Cable row
What you do
Pull the handles towards your abdomen and bring your shoulder blades together. Then release in a controlled manner.
Muscles
Upper back and arms.
Recommended
3 sets of 10 to 12 repetitions.
Tip
Keep your chest open while pulling.
6. Cable Lat Pulldown
What to do
Pull the bar towards your chest as your elbows move downwards. Then gently lower back up.
Muscles
Back muscles and arms.
Recommended
3 sets of 10 to 12 repetitions.
Tip
Keep your torso stable and avoid pulling from momentum.
7. Chest Press
What to do
Push the handles forward until your arms are almost extended, then gently come back.
Muscles
Chest, shoulders and arms.
Recommended
3 sets of 10 to 12 repetitions.
Tip
Keep your shoulders low and relaxed.
8. Bird Dog
What to do
Start on hands and knees. Extend one arm and the opposite leg. Return and switch sides.
Muscles
Core and lower back stability.
Recommended
2 sets of 10 reps per side.
Tip
Keep your hips stable during the movement.
9. Dead Bug
What to do
Lie on your back with arms and legs raised. Lower one arm and the opposite leg and bring them back.
Muscles
Abdominal muscles and core stability.
Recommended
2 sets of 10 reps per side.
Tip
Keep your lower back against the mat.
10. Low Plank
What to do
Support yourself on your forearms and toes, keeping your body in a straight line.
Muscles
Core and abdominal muscles.
Recommended
3 sets of 20 to 30 seconds.
Tip
Lightly tighten your abs and avoid sagging in your back.
Finish your workout
What to do
After the strength exercises, wrap up your workout with a few minutes of light cardio and some stretches. For example, cycle at a comfortable pace and then take time to stretch your back and torso.
Muscles
Helps your body gradually recover and relaxes your muscles after the workout.
Recommended
5 to 10 minutes of light cardio followed by 1 to 2 stretches.
Tip
Unsure about an exercise or piece of equipment? The coaches in the club will be happy to help you. Feel free to speak to them if you have a question during your workout.
Well done!
You have completed this workout. Taking a first step is often the hardest, and you have now taken it.
By exercising regularly, you will build more strength, fitness and confidence in fitness step by step. It's not about perfection, but progress. Keep moving at your pace and give yourself time to get stronger.
Want to try this workout for yourself in a club?
Stop by and experience it for yourself.
Request your free day pass and try this workout in one of our clubs.
Published on 6 March 2026