Gym, level 1

What you need

Leg press, chest press, seated cable row and lat pulldown machines, plus a mat.

Warm-up

Five minutes on a bike or treadmill at an easy pace, then one light set of the first exercise. Keep your water bottle with you.

Exercises

Sets × reps (or seconds) and the rest between sets.

Short version, for low-energy days: 15 min, with only the marked exercises.

1. Leg press

   2 × 12 · rest 90 s

   Also in the short version

   1. Sit with your back flat against the pad and your feet hip-width apart on the platform.
   2. Lower the platform until your knees are comfortably bent, without your lower back lifting off.
   3. Press back up without locking your knees.

   Easier version: Lower the weight and shorten the range.

2. Chest press machine

   2 × 12 · rest 90 s

   1. Set the seat so the handles line up with the middle of your chest.
   2. Push the handles forward until your arms are straight but not locked.
   3. Bring them back slowly.

   Easier version: Lower the weight.

3. Seated cable row

   2 × 12 · rest 90 s

   Also in the short version

   1. Sit tall with your feet on the platform and your knees slightly bent.
   2. Pull the handle to your belly, squeezing your shoulder blades together.
   3. Let your arms straighten slowly.

   Easier version: Lower the weight and pull a shorter distance.

4. Lat pulldown

   2 × 12 · rest 90 s

   1. Sit with your thighs under the pad and hold the bar a little wider than your shoulders.
   2. Pull the bar down to the top of your chest, leaning back slightly.
   3. Let it rise slowly.

   Easier version: Lower the weight.

5. Plank

   2 × 20 s · rest 45 s

   Also in the short version

   1. Rest on your forearms with your elbows under your shoulders.
   2. Hold your body straight from head to heels, without letting your hips sag.
   3. Keep breathing the whole time.

   Easier version: Keep your knees on the floor.