- Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
- Raise the dumbbells to head height by rotating your arms forward and up.
- Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
- Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
- As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
- Hold for a count of one, while squeezing your shoulder muscles.
- In a controlled movement, return to the starting position, inhaling as you do so.
- Repeat.
3-Stage Circuit 34-min Gym Workout
34 min
·
10 exercises
I hope you're ready, big changes are about to come. We're going to start off with some mini circuits today. Game time!
A Standing Dumbbell Overhead Shoulder Press
Circuit 1 - Exercise A. If 5 lbs is too heavy/too light, feel free to adjust! Aim for a nice burn at 15 reps.
A Windshield Wipers
Circuit 1 - Exercise B. 8 reps per side! Take a quick look at the instructions if you have any difficulties!
A Bodyweight Squats
Circuit 1 - Exercise C. Oh the squats! We all love popping the odd squat every now and again, here's 12 for you.
1:00 rest
B Standing Two-Armed Bent Over Dumbbell Rows
Circuit 2 - Exercise A. Remember, you can adjust the weight if necessary.
B Plank
Circuit 2 - Exercise B. Planking is much more enjoyable when you think of something other than planking...
B Jumping Jacks
Circuit 2 - Exercise C. Own these star jumps, crank them out without rest and tackle this circuit again!
1:00 rest
C Dumbbell Floor Chest Press
Circuit 3 - Exercise A. Find a nice weight that gives a cheeky burn after 15 reps.
C Sit-ups
Circuit 3 - Exercises B. You are so close to finishing this first workout, keep on pushing!
C Jump Squats
Circuit 3 - Exercise C. Put the 'Squat' into 'Jump Squats'! Go low!
1:00 rest
Cross Trainer
Cool-down cross training. Begin at a faster pace and gradually work your way down to a relaxed pace. You rock.
This 3-Stage Circuit 34-min Gym Workout 34 min gym workout plan effectively targets your abs, back, chest and legs.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 10 exercises and see which muscle groups they target. Enjoy!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
3-Stage Circuit 34-min Gym Workout
34 min
·
10 exercises
I hope you're ready, big changes are about to come. We're going to start off with some mini circuits today. Game time!
Standing Dumbbell Overhead Shoulder Press
A
Circuit 1 - Exercise A. If 5 lbs is too heavy/too light, feel free to adjust! Aim for a nice burn at 15 reps.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps, Triceps
Primary muscle group(s):
Shoulders
Secondary:
Chest
- From a push-up position push your glutes upwards and walk your feet in so that you are in a downward-dog pose.
- The shape of your body should look like a triangle from the side.
- Lower your shoulders towards the ground by bending your elbows.
- Allow your forehead to very lightly make contact with the ground before pushing upwards and away back into the starting position.
Primary muscle group(s):
Shoulders
Secondary:
Biceps, Forearms, Triceps
- Keep a tight core and flat back as you remain seated in the shoulder press machine.
- Look straight ahead as you hold on to the handles.
- Slowly, press the handles up above your head.
- Do not lock out your elbow.
- Slowly, bring the handles back down but do not let the weight stack touch.
- Repeat the movement.
Primary muscle group(s):
Shoulders
Secondary:
Abs
- Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
- Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
- Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
- Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
- Raise the water bottles to head height by rotating your arms forward and up.
- Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
- Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
- As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
- Hold for a count of one, while squeezing your shoulder muscles.
- In a controlled movement, return to the starting position, inhaling as you do so.
- Repeat.
Windshield Wipers
A
Circuit 1 - Exercise B. 8 reps per side! Take a quick look at the instructions if you have any difficulties!
Primary muscle group(s):
Abs, Obliques
- Lie on an exercise mat, keeping your back flat with no arching of the spine.
- Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.
- Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.
- As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.
- Pause briefly, then rotate to the other side without pausing in the start position.
- When you have rotated to both sides, that is one repetition.
- Repeat for the desired number of repetitions.
This exercise has 3 levels of difficulty: Beginner – with the knees and hip bent as described above; intermediate – feet up with knees at 90 degrees but the hips remaining in a neutral position; advanced –legs straight and hips bent at 90 degrees so your body forms an “L”.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor.
- Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
- Return to starting position.
Bodyweight Squats
A
Circuit 1 - Exercise C. Oh the squats! We all love popping the odd squat every now and again, here's 12 for you.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
- Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
- Keeping your back straight, lower your body towards the ground by bending your knees.
- As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
- For a bonus, tense your glutes at the top of the movement.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
- Step forward with either leg in a long stride. Keep your other foot in place behind you.
- Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
- Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
- Hold for a count of one.
- Push down through your front heel and extend both knees to return to the start position.
- Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
- Repeat.
Try to keep your hands on your hips at all times, using your obliques to keep your balance.
Standing Two-Armed Bent Over Dumbbell Rows
B
Circuit 2 - Exercise A. Remember, you can adjust the weight if necessary.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
- Place a dumbbell on each side of a flat bench.
- Place your right knee on the end of the bench.
- Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
- With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
- Keep your lower back straight. This is the start position.
- Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
- At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so. Repeat.
- Complete all repetitions for one side before switching sides.
This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
- Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
- Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Plank
B Circuit 2 - Exercise B. Planking is much more enjoyable when you think of something other than planking...
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Jumping Jacks
B
Circuit 2 - Exercise C. Own these star jumps, crank them out without rest and tackle this circuit again!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Dumbbell Floor Chest Press
C
Circuit 3 - Exercise A. Find a nice weight that gives a cheeky burn after 15 reps.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Sit-ups
C
Circuit 3 - Exercises B. You are so close to finishing this first workout, keep on pushing!
Primary muscle group(s):
Abs
- Lie with knees bent and feet flat on the floor. You can have someone hold your feet or place them under something to keep them steady.
- Place your hands behind your head, elbows pointing out.
- Engage your abs and lift your head, neck and shoulders up. Pretend you are holding a small ball under your chin.
- Hold and then return to starting position.
Jump Squats
C
Circuit 3 - Exercise C. Put the 'Squat' into 'Jump Squats'! Go low!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
- Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
- Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
- Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Cross Trainer
Cool-down cross training. Begin at a faster pace and gradually work your way down to a relaxed pace. You rock.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Biceps, Calves, Triceps
- Position yourself on the Cross Trainer by stepping up onto the pedals. Keep your chest up and back straight. Extend your arms to grab the moving poles on each side. Before beginning to move, make sure you are in a comfortable position that allows for full range of motion.
- Begin by moving the left foot forward as you pull the moving pole with the right hand. Now move through and step forward with the right as you pull with the left hand.
- Continue this back and forth motion. Adjust the resistance level to provide yourself with more of a challenge.
We're not done yet!
Exercises done
of 10
Approx. time left
32:15
You can switch gender of illustrations here
Got it
Swap that with...
What's new
Recently added
- Copy calendar contents between clients (Jan 19)
- Disable messaging for individual clients (Jan 19)
- Sort your client list in a few practical ways (Jan 19)
- Message multiple or all of your clients at once (Jan 17)
- 10 new exercises (Jan 10)
- Sidebar 'notepads' for privates notes (Dec 23)
- Supersetting functionality (Nov 22)
- 15 new exercises (Nov 12)
- Clients can now move workouts (Nov 7)
- 15 new exercises (Oct 10)
- 9 new exercises (Sep 14)
- 10 new exercises (Aug 30)
- Share workouts on Instagram and browser notifications (Aug 29)
Coming soon
- Your branding in client email notifications
- Share workouts on Pinterest
- Tools and resources to help you find new clients
Get more updates on Twitter
Uh oh! 5 workouts in your calendar will be permanently overwritten. Proceed?
The 5 mile run at the park with Mary custom activity will be deleted. Proceed?
Permanently delete ALL FUTURE WORKOUTS and activities in your calendar? This cannot be undone.
Uh oh! You’ve reached the 5 free workouts/month limit for non-members.
Enjoy a week of workouts on us and continue training 👍
Already a member? Sign in
Committed? Upgrade to yearly and save 25%!
Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. That’s only $7.49/mo!
*$9.95/mo x 12 months = $119.40
OMG YES! Switch to yearly
, join thousands of users worldwide!
★★
★★
★★
★★
★★
4.5 user rating
Enjoy hundreds of workouts
or edit and create your own
Follow simple illustrations
with videos and written instructions
Manage your calendar
to get fit on your schedule
I'm committed 💪
$89.95
per
year
year
Comes to $7.50/mo
Save 25%
Best value &
popular option
popular option
One step at a time
$9.95
per
month
month
billed monthly
Where should we send
the workout link? 📲
the workout link? 📲
We’ll never call or send spam, and your number will
remain private. 🔒 or view the workout here
remain private. 🔒 or view the workout here
We’ll never call or send spam, and your
number will remain private. 🔒
number will remain private. 🔒
Delete forever?
Yep, toss it!