Have you ever walked into a gym and immediately had no idea what to do or where to start? Those machines and weights may look like a lot at first, but you just need someone to show you the ropes . . . then it gets fun. Masters of said fun are Carlos Davila [1] and Troy Brooks [2], trainers at Fhitting Room [3] in New York City.
They use a range of machines and gym equipment to design superfun, dynamic, and challenging workouts for their classes in NYC, but today they've made a foolproof guide to the gym that'll walk you through a warmup, a couple sets using machines, a kettlebell circuit, and some bodyweight moves. Ready? Make sure you have your form dialed, and then use this as your how-to while you get acquainted with the different parts of your gym. You'll be a pro in no time.
The Warmup: Five Minutes
- Squats [5]: 30 seconds
- Lunges [6] (alternating): 30 seconds
- Mountain climbers [7]: 30 seconds
- Push-ups [8]: 30 seconds
- Sit-ups [9]: 30 seconds
- Once you've completed all five moves, repeat the circuit for a second time.
Rowing Machine: Four Minutes
"Do eight intervals of 20 seconds of work (rowing) [10], followed by 10 seconds of rest," said Troy. This will put you at four minutes total on the rower before you move on to the next activity.
Kettlebell Circuit: 15 Minutes (Approximately)
Do 15 reps of each move, four times, with 30 to 45 seconds of rest between each movement. If you're unfamiliar with kettlebells, try this beginner kettlebell tutorial [12] or read about proper kettlebell swing form [13].
Kettlebell Swings: 15 reps
- Start by standing with feet hip width apart, toes slightly outward, with the kettlebell in front of you, making a triangle with your feet.
- Hike the bell up and back between your legs to start the motion.
- Thrust forward from the hips to swing the kettlebell to chest level.
- When receiving the kettlebell back down, allow the knees to slightly bend, but don't squat.
- Send the butt back and let momentum take the kettlebell down between the legs/inner thighs.
- Continue for 15 swings, then rest for 30 to 45 seconds.
Kettlebell Goblet Lunges: 15 reps
- Standing tall, hold the kettlebell in goblet position in front of your chest.
- Step one foot forward to lunge, making a 90-degree bend in the front knee.
- Return to standing and repeat on the other leg to complete one rep.
- To maintain balance, keep feet hip width apart throughout the lunges.
- Continue for 15 reps, then rest for 30 to 45 seconds.
Kettlebell Thrusters: 15 reps
- Hold the kettlebell by the horns (sides of the handle), with both hands in front of your chest and your elbows tucked in.
- Squat down, with your butt back.
- As you come to standing, press the kettlebell up toward the ceiling, fully extending your arms overhead.
- Legs should really drive the momentum of the arms up; ensure the press and standing motion are happening simultaneously.
- Continue for 15 reps, then rest for 30 to 45 seconds.
Assault Bike and Box Circuit: 15 Minutes (Approximately)
For this circuit, you'll want to have a box near an assault bike. Alternatively, you could break this up into two sections if your gym doesn't allow for this setup.
With each round on the assault bike, you'll want to watch the calories burned on the screen/display. Once you get to 10, you'll take a break from the bike to do work on the box.
- 10 calories on assault bike
- 15 box jumps [15] (alternative: step-ups [16])
- 10 calories on assault bike
- 15 push-ups (with hands on box) [17]
- 10 calories on assault bike
- 15 triceps dips [18] on box
- 10 calories on assault bike
Burpees or Squat Thrusts: Six Minutes
"In EMOM (every minute on the minute) workout format, complete the set number of reps below and use the remaining seconds of each minute to rest," Troy and Carlos told POPSUGAR. "Begin the movement again at the top of the next minute for each of the six minutes."
Carlos is demonstrating a burpee [19] (above) and Troy is demonstrating a squat thrust [20] (below).
- Minutes one to two: complete seven burpees or squat thrusts
- Minutes three to four: complete eight burpees or squat thrusts
- Minutes five to six: complete nine burpees or squat thrusts