New year, right? Start believing! We do. But change doesn’t happen overnight, no matter how hard we try. The first step – after acceptance and the desire to change – is to understand the tools at your disposal. And that’s where we come in!
Whether you're new to Anytime Fitness or an older member, it's important to remember the diversity of each gym. While working on cardio, strength and flexibility, you'll keep your body guessing.
Here’s a great starter that will “tour” your Anytime Fitness gym to showcase what’s available to you. Remember: tools alone do not dictate your success. A mechanic is worthless if he doesn't understand how to use the equipment and experience and is motivated to use it regularly.
If you need help, just ask. And be sure to take advantage of your free workout consultation with a personal trainer and 30-day starter plan included with every membership. This will set the tone for a successful year and a new lifestyle!
Physical training at any time
Let's get started! We start with the cardio zone, move on to the weight machines, get some free weights, and even try some of those "functional" things the cool kids have been talking about.
Warm-up: Elliptical (or AMT machine) for 5 minutes
• Stand straight and push your feet forward, avoiding leaning forward with the weight of the handlebars or console.
• If the machine has movable handles, use them to get a full body scan.
Circuit 1: 2 exercises, 10 reps, 3 sets
Scapular Pulldown
1 – Grasp the bar using a grip at shoulder width and extend your arms above your head
2 – Pull your shoulder blades as far as possible while keeping your arms straight.
• Stay upright and do not tilt back and forth.
Equipment Part: Pipe
Sitting Plain Close Row (10 each arm)
1 – Hold the handle in one hand with the arm extended forward, the palm of the hand facing backwards and the back flat.
2 – Pull the handle directly into the chest.
• Stay upright and don't swing your wrist.
• Complete all reps on one side before switching to the other side.
Circuit circuit 2: 2 exercises, 10 repetitions, 3 sets
Alternating Dumbbell Press
• Stand and hold the dumbbells at shoulder height with your elbows bent and your palms facing forward.
1 – Press a dumbbell overhead, fully extend your arm.
2 – Lower this dumbbell then press the other overhead and keep your back flat.
• Perform a rope on one side and pass to the other side. Alternate sides with each rope.
Part: Plates
Earth Leg Set
1 – Stand and hold the dumbbells on your thighs, arms straight and hip-width apart.
2 – Lower the dumbbells just below your knees to shift your hips and keep your legs straight and flat.
3 – Return to the vertical starting position.
Equipment Piece: Barbell, Sheets
Circuit 3: 2 exercises, 10 reps, 3 sets
Kettlebell Front Squat
1 – Stand with a kettlebell in both hands across your upper chest, feet shoulder-width apart.
2 – Curl up, return your hips, bend your knees, hold the bell at chest height.
3 – Push through your heels to return to an upright position and keep your back flat the entire time.
TRX Crossover Lunge (10 each leg)
1 – Stand with the handles with your arms extended in front.
2 – Take a step forward and on the other leg, lower your body and lean your torso slightly forward.
3 – Slide the front foot to return to the starting position.
Row machine for 4 minutes
• Sit upright on the road and don't cut at the beginning of the section or lean too much at the end.
• Push the legs while pulling the handle into the chest in a floating motion, not two separate pieces.
Good work. You have finished!
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