Exercise plan

[OMG12]

Are there any websites which offer you an exercise plan builder. I’ve just joined a gym and quite unfit., wondered if there was something like couch to 5k for the gym to take you from fat slob to toned goddess?

dont want a PT

If you plan to spend an hour there do 10 minutes warmup/stretching.

20 minutes cardio machine - treadmill, bike, rowing, cross trainer, or steps.
Then 30 minutes strength training - squats, deadlifts, lunges, kettlebells, cables, push-ups, chest press, and other strength machines. YouTube these exercises to find videos on how to do the correct form.
You can do it the other way round if you prefer - strength before cardio.
Pick different exercises each time you go. Doesn’t need to be complicated.

There are some good YouTube trainers. Try Caroline Girvan for weight training

Thank you, can you recommend any good you tube videos?

Great, thank you, I’ll look her up

Have a look at Kim French in Insta. She puts some good workouts up.

Fitness Blender is good. Lots of free videos on YouTube, but on their own website there’s a calendar that you can plan workouts on (as in, put a link to the video workout you want to do each day). You can also pay for a 4 or 8 week programme and it will plot out 5 workouts per week. The paid stuff isn’t very expensive - it’s in dollars so the exchange rate is against us but about £10-15ish.

Most gyms will do an induction and give you a programme to begin with as part of your membership.

Make sure you track your progress as well, keep a note of weights you are doing.

Its best to have a plan for each workout and do those exercises for 2-3 months, you don't want to be changing all the time or you won't see a progression.

You could have one upper, one lower and one full body or whatever you want eg my current lower workout is hip thrust, glute bias leg press, trap bar RDL, cable kickbacks, single leg squats and walking lunges. Each week I try to up the weights in each set or up the reps in a set.

I've completely transitioned my exercise to Growingannas on YouTube. She also does an app with fitness plans and stuff.

I really love her stuff, I do it all at home though.

Oh brilliant thank you I’ll take a look

great -thanks