Weekly workout plan – 31/01/20. Basic gym routine, Week 1

Weekly Workout Plan
Weekly workout plan


Sometimes we just need some quick, simple instructions to tell us to get in gear and move. Say hello to the Weekly Workout Plan!

Nothing fancy, just follow the instructions, do as it says and work as hard as you can. Once you have finished, feel free to crack on with the rest of your day and enjoy!

So here goes….

Over the next 6 weeks or so, we will lay out a basic gym routine for you. It is designed to:

  • Get you going and maximise your time
  • Progress week by week
  • Improve your overall general strength
  • Improve your overall general fitness.

Weekly Workout Plan


Make sure you are safe doing these workouts. We have workouts aimed at various ability levels, so if you find one too difficult to do properly, swap it to an easier one.

What is it good for?

General fitness and strength.

Equipment needed

All the kit here should be available in any standard commercial gym.


Straight sets


Warm up
Rowing machine 5×1 minute, gradually ramping up the intensity each minute.

Strength. Use the heaviest weight you can use with good form.

Cardio. It doesn’t matter which two cardio machines you use, as long as you work hard!

  • Cardio machine of your choice 3×3 minutes (x30-60 seconds rest). Work hard for each interval.
  • A different cardio machine of your choice 3×3 minutes (x30-60 seconds rest). Work hard for each interval.


Hold each of these for 2×15 seconds.

Next time, Week 2 of this ongoing progressive routine…

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