A Program to Help You Get Started with Your Training

It’s not always easy to get started with a fitness program. But here’s one that can get novice exercisers on the path to an active lifestyle.

Get Started with Fitness Workout

Equipment

  • Selectorized leg press, selectorized chest press, selectorized row, selectorized abdominal, selectorized torso rotation
  • Cybex Arc Trainer
  • Plyo box

Motion Tips: Keep a rhythmic tempo during all exercises. When you begin to lose your rhythm, or start to fatigue, move on to the next exercise.

Total Time: 30 to 45 minutes

About the Workout

This program is meant to build a base of strength and work capacity to get you started and ready for more intense programs. The program uses blocks that mix machine exercises and bodyweight exercises to deliver a calorie burning workout that keeps your metabolism high for hours.

This program uses a mix of tri sets and super sets to allow one muscle group to slightly recover as we target an opposing group. In the first two blocks it uses lightweight machine-based exercises to challenge each muscle group. The third block combines machine and bodyweight exercise to bring in some functional movements and to revisit the complementary machine movements for one final burn-out set.

Get Started Workout

 

Block 1

Leg Press 30 seconds on/30 seconds off (3 times)
Upper Body Superset Three times with 60 seconds of rest in-between
Chest Press 12 reps
Push ups Reps to fatigue

 

Bock 2

Walking Lunges with Dumbbells 30 seconds on/30 seconds off (3 times)
Upper Body Superset Three times with 60 seconds of rest in-between
Row 12 reps
Bent Row with Dumbbells 12 reps

 

Block 3

Abdominal 30 seconds on/30 seconds off (3 times)
Lower Body Superset Three times with 60 seconds of rest in-between
Alternate Step Ups on a Box 20 reps
Squats with Dumbbells 12 reps

 

Block 4

Arc Trainer

Use Constant Power Mode at a resistance/watt setting equal to your body weight. Maintain above 120 steps per minute for as long as possible. Take 30 second breaks and try to work up to 10 minutes.

Disclaimer

Cybex is a provider and manufacturer of premium commercial fitness equipment. Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. As always, be sure to consult a physician if you are unsure of your individual exercise readiness or have a pre-existing medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.

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