Back to Training A

Gentle gym session to rebuild a routine after a break. Week 1: one set per exercise.

Duration

25–35 min

Level

Beginner

Equipment

Full gym

Exercises

5

Targets: Legs, Chest, Back, Glutes, Core

Exercises

Leg Press
2 sets · 10-12 · 90s rest

Choose a light, comfortable starting load.

Swap: Sit-to-Stand

Machine Chest Press
2 sets · 10-12 · 90s rest

Move smoothly through comfortable range.

Swap: Wall Push-Up

Machine Row
2 sets · 10-12 · 90s rest

Keep torso supported.

Swap: Seated Cable Row

Glute Bridge
2 sets · 10-12 · 60s rest

Squeeze glutes without arching.

Swap: Standing Hip Hinge

Dead Bug
2 sets · 6/side · 45s rest

Slow controlled reps.

Swap: Heel Slide

For returning after a routine training break, not rehabilitation. Start with 4 reps in reserve in week 1 and do one working set per exercise; from week 2 use the listed sets if recovery is comfortable. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.