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Build 1 Workout Menu

Build 1 Workout Menu

Two people working out

Want to build a stronger upper and lower body but not sure where to begin? Look no further! Get started with this quick full-body workout.

Cardio Warm-Up, 10 Minutes

Start every workout with 10 minutes of cardio on the machine of your choice. Our gyms are equipped with treadmills, ellipticals, stationary bikes, rowing machines, and stair climbers, so you can choose the type of cardio you like best.

Exercises for Building Upper and Lower Body Strength

Once you’re warmed up, it’s time to move into the strength machines and free weights. When starting a new workout, you want to choose a weight that’s challenging but manageable. Go at your own pace and always listen to your body. The goal is to push yourself to finish the last rep of each set without compromising your breathing or form. Aim to control the weight throughout the full range of motion; always lift, push, pull, and rotate in a smooth fashion. Don’t drop or throw the weights if they’re too heavy. Just lower them gently and try again with a lighter weight.

  • Leg Press Machine, 3 Sets of 8 Reps: This is a great machine for targeting three of the major leg muscle groups in the same workout (hamstrings, quads, and glutes).
  • Cable Row Machine, 3 Sets of 8 Reps: Your upper and middle back muscle groups (lats, trapezius, rear deltoids, and rhomboids) all work together in this movement.
  • Lateral Dumbbell Raise, 3 Sets of 8 Reps: Looking to strengthen your shoulders? This workout targets your deltoids.
  • Push-Ups, 3 Sets of 12 Reps: This classic workout targets your chest muscles (pectorals) as well as a few of your arm muscles (deltoids and triceps). You can also work out your core and abdominal muscles, depending on your skill level and the variations you mix in.
  • Dumbbell Bicep Curls, 3 Sets of 8 Reps: This exercise works out not only your biceps, but your forearms as well.
  • Lateral Pulldown, 3 Sets of 8 Reps: This machine allows you to train several major upper body muscle groups (lats, biceps, rear deltoids, rhomboids, and trapezius) all at once.
  • Back Extension, 3 Sets of 10 Reps: This workout is perfect for strengthening your lower back muscles (in the lumbar region) and glutes. Your hamstrings will get a nice workout too!
  • Ab Machine, 3 Sets of 20 Reps: Your entire abdominal group (upper abs, lower abs, and obliques) will be pushed to their limits with this workout.

Cool Down Stretch, 10 Minutes

At the end of your workout, it’s important to cool down by stretching. Your muscles have worked hard, so you want to make sure you give them a chance to gradually wind down.

We recommend doing the same workout three times before moving on to the next level. If it was too easy this time around, challenge yourself by increasing your weight next time. Just don’t increase it too much, too quickly.