Fitness

WORKOUT OF THE MONTH

By

Hype Health Clubs

1.07.25

/

7 min.

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Beginner-Friendly Full-Body Machine Workout

Starting out at the gym? Machines are your best friends. They’re user-friendly, help you nail proper form, and let you focus on each muscle without stressing about balance or technique. This beginner-friendly full-body workout is designed to build your strength and confidence—no confusion, no intimidation.

How it works:

  • Aim for 2–3 sessions per week

  • Do 2–3 sets of 10–12 reps per exercise

  • Rest 30–60 seconds between sets

  • Move with control and pay attention to your setup

Full-Body Machine Workout

1. Leg Press
Targets: Quads, glutes, hamstrings
Push through your heels. Don’t lock your knees when you extend—keep it smooth.

2. Seated Row Machine
Targets: Upper back, biceps
Pull the handles toward your torso, squeezing your shoulder blades together at the end of the movement.

3. Chest Press Machine
Targets: Chest, shoulders, triceps
Keep your elbows just below shoulder height and press straight out, steady and strong.

4. Lat Pulldown
Targets: Lats, upper back
Pull the bar down to your chest with control. No swinging or using momentum.

5. Seated Leg Curl
Targets: Hamstrings
Make sure your knees line up with the machine’s pivot for the best range of motion.

6. Cable Glute Kickbacks
Targets: Glutes
Using a low cable attachment and ankle strap, stand tall and kick one leg back, squeezing your glute at the top. No cable? No worries—try bodyweight glute bridges instead (lay on your back, feet flat, lift your hips up and squeeze your glutes).

7. Plank (No Equipment Core Exercise)
Targets: Core
Get into a forearm plank position, keeping your body in a straight line from head to heels. Engage your core and hold for 20–30 seconds to start. Gradually increase the time as you get stronger.

Tips for Beginners

  • Don’t be shy—ask a trainer to show you how to set up and use any machine or cable.

  • Start light, focus on form, then ramp up the weight as you get more confident.

  • Wipe down machines and cables after use.

  • Keep track of your workouts to see how you improve over time.