3 Day Plan- Intro Gym Routine

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Intro Gym Routine - Legs, Arms, Chest, Back. Core focused. Added Cardio. Walking on tredmill should be on an incline.

Legs and Core #1 7 exercises, 52 mins

Elliptical Training	1x0 reps • 600s	rest: 0s
Bird Dog	3x8 reps	rest: 60s
Cat Stretch	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Alternating Heel Touch	3x20 reps	rest: 60s
Stability Ball Trunk Rotation	3x20 reps	rest: 60s

Core and Arms #2 7 exercises, 59 mins

Walking	1x0 reps • 1200s	rest: 0s
Bird Dog	3x8 reps	rest: 60s
Cat Stretch	3x8 reps	rest: 60s
Stability Ball Hip Thrust	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s

Back, Chest, Core #3 7 exercises, 55 mins