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My FAV/Most Effective Gym Workouts
37
items some of my fav exercises to do at the gym or at home!! everything from lower body, upper body, core, cardio, and stretching with weights or resistance bands!
Sections
4
Lower Body
Upper Body
Core
Cardio and Stretching
Lower Body
first i start off with the leg press (quad focused) which means you put your feet a little bit lower on the platform. i do 3 sets with 10 reps in each set
How to Do the Leg Press: Benefits and Variations - Verywell Fit
then i do the leg press again but with a glute focus, which means you put your feet a bit higher on the platform. i do 3 sets with 10 reps in each set
Leg Press For Your Glutes: 6 Tips | PowerliftingTechnique.com
next i do leg extension and i do 3 sets with 12 reps for each set! this is for your quads!
The How-To Leg Extension Guide - Verywell Fit
then i do some glute bridges with the resistance band! i do 3 sets and 15 reps in each set! when you go up, make sure you clench and hold for a few seconds
Bridge with Band Exercise - Level 1
next i do this seated leg abduction with a resistance band and i do 3 sets with 15 abductions in each set! this targets the muscles on the outisde of your hip
Resistance Band Seated Hip Abduction - Guide, …
then i do hamstring curls 3 sets with 10-12 reps for each set! this targets your hammys
How to Seated Hamstring Machine Leg Curl
next i do cable kickbacks and i do 3 sets and 12 resp per set ON EACH LEG. if you or your gym doesnt have straps (i think its better with the straps) you can also do it the way the girl in the video is doing it, but i think w heavier weight it can be...
How to Do Cable Machine Glute Kickbacks with …
good workout for building glutes! do 3 sets with 12 reps in each set! if you want to it with weight!
Hip Thrusts: 18 Benefits, Form Tips, Variations, Weights, and More
these will get you tiredddd, make sure you slightly bend your knees and walk from side to side, i do 3 sets and 12 reps PER SIDE
Banded Lateral Walks (Side Steps) - Fitness Drum
goood option esp since my gym doesnt have free weights! rdl's took me a min to get down but they are such a good workout!
Resistance Band Romanian Deadlifts (RDL)
these are hardddd to do but the results are sooo worth it!!
Cable Step Up | Gareth Sapstead
Upper Body
i start off with the lat pulldown machin and i do 3 sets with 12 reps for each set!
Lat Pulldown Guide: 10 Variations, Muscles Worked, How To,
next i do seated cable rows and i do 3 sets with 12 reps in each set! this targets your back muscles!
Guide to Seated Cable Row: Techniques and More - Verywell Fit
next i do bicep curls with the cable machine and i do 3 sets with 12 reps for each set! if its busy at the gym ill just do it with a resistance band at home. this targets your biceps!
How to Do Biceps Cable Curls: Techniques & Variations
i cant do a normal push up to save my life but this helps! 3 sets and 12 reps for each set!
Wall Push-Ups: Strengthen Your Chest, Arms, and Core …
i do this with the only free weight i have which is 2lbs. you do arm circles 1 min forward and 1 min backward. starting w no weight is also good bc this is tiringggg
Pilates: Arm circles
i start off with the seated shoulder press machine and do 3 sets with 12 reps in each set
How to Do Seated Dumbbell Shoulder Press: Muscles …
then i do some tricep dips and i do 3 sets and 12 reps for each set
How to Do Bench Dips to Pack on Triceps Muscle in Your Workout
next i do these lateral raises with the resistance band and do 3 sets with 12 reps for each set! this targets your shoulder muscles!
Lateral Raises With Resistance Bands - BiqBandTraning
another good option for biceps! with the resistance band! do 3 sets with 12 reps in each set
Hammer Curls With Bands - bodylastics.com
another good option for back and biceps! do 3 sets with 12 reps in each set
How To Do Face Pulls With Bands (The Proper Way)
Core
good exercise to strengthen core!! i do 3 sets with 20 reps for each set and i am using a 8lb weighted ball
How To Do A Medicine Ball Russian Twist
deep core ab workout!! look at this video! its the last workout she does!! do this 3 sets and 1 minute each
V Crunch Combo | TikTok
good for getting abs! do this 3 sets for 1 minute each!!
Reverse Plank Marching
with weight, hold dumbelss up with arms extended! do this 3 sets and 1 minute each set
Marching Glute Bridge
good exercise for core! and learning how to engage your lower ab muscles! do this for 3 sets and a minute each!
Heel Slides: How to Do These Knee Exercises - Healthline
good exercise for core! and learning how to engage your lower ab muscles! do this for 3 sets and a minute each!
Pelvic tilt exercise - Mayo Clinic
next i do some seated leg lifts for core! and i do 3 sets with 12 reps in each set! you can also just use a chair! this targets your core!
How To Do Seated Leg Lifts Properly - Flab Fix
next i do butterfly kicks and do 3 sets and do this for 30-40 seconds in each set! this targets your core!
Flutter Kicks Guide: Muscles Worked, How-To, Variations and More
alternating weighted deadbugs! you carry a dumbell in each hand (start light) and when you bring one arm up you bring the opposite side leg up to a 90 degree angle, hold for a few seconds and then do the other side. it is ok to strat slow while you g...
Weighted Dead Bugs – Friendly on Joints, Effective at Building …
next i do side planks! i do 3 sets of 30 seconds each set on EACH SIDE
How to Do a Side Plank Correctly (For Beginners)
if you cant do a side plank you can try a modified side plank! do 3 sets for 30 seconds each and work your way up to a minute!
How to do a Modified Side Plank - Strength Exercise - Wellen
Cardio and Stretching
ok, i would do this one but it broke at my gym :( when it was working i did 30 min on speed 8 and it got me sweatingggg. i think 30-45min is a good goal to have bc doing more than an hour can also kill ur gains
StairMaster® Archives - Core Health & Fitness
for noww until the stairmaster gets fixed im doing this one!! 30 min and i mess around with the resistance and incline i think is the other setting while im on it
The 6 Best Ellipticals of 2025, Tested by Fitness …
on rest days try to get as close to 10k steps as you can but dont over do it!
Walking: Trim your waistline, improve your health - Mayo Clinic
if youre feeling sore, stretch!!! i like to sit infront of my tv and watch a show while doing some stretches for 20min
The 24 Best Stretching Exercises for Better Flexibility
do some light yoga at home! i cant do the advanced yoga stuff but some light yoga can help your muscles feel more relaxed
Yoga With Adriene