My gym workout. This is the BALLY Fitness workout routine for 3 days.
This workout contains 11 exercises.
1 - 15 minute cardio
15 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate.
2 - 15 minute cardio
15 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate.
3 - Cool Down
5-10 minutes of cool down walking at 2.5mph.
4 - Leg Extensions
Optional: Unilateral meaning one leg at a time.
Exercise Steps
 | Make sure you adjust the machine correctly to your body size and select your appropriate weight. |
 | Slowly contract your quadriceps (front of your leg) as you extend your legs -- short of locking them out. Then, slowly lower your legs. Repeat! |
5 - Seated Leg Curl
Machine for targeting specific areas of the legs.
Exercise Steps
 | Image of seated leg curl machine. |
6 - Machine Chest Press
Exercise Steps
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7 - Shoulder Press
Slightly inclined position reduces back stress and lightens the starting weight.
Exercise Steps
 | Image of shoulder press machine. |
8 - Seated Row (Machine)
Machine focused on arm pulls that work the shoulders, upper back and biceps.
Exercise Steps
 | Image of seated row machine. |
9 - Bicep Curls
'The beach is that way!'
Exercise Steps
 | Using Dumbbells, Barbells or Cable stand feet and knees together. |
 | Holding dumbbells at upper thigh level palms facing forward, bend elbows to bring dumbbells to shoulders then slowly extend short of locking. Repeat. |
10 - Seated Tricep Extension
A pivoting handle creates smooth motion. Palms parallel front-grip position places less stress on the shoulder. Hip restraint stabilizes the lower body.
Exercise Steps
 | Image of tricep extension machine. |
11 - Ab Crunch
Perfrom Ab Crunch 2 sets of 15, last set until failure. Add 10-20 lb. resistance plates as needed.