Beginner Workout: Full-Body Weekend Warrior Circuit

Visualizing your potential is easy but taking that first step can be difficult. So if you’ve been wondering where to start with your new gym membership – then this workout is for you. Now gear up and let’s going so you can start enjoying a healthier you!

Getting Started

To prime your body for the exercises and movements ahead, hop on ANY cardio machine that you’d like. Treadmill, bike, elliptical, stair climber… the best machine is the one you’ll use! Just make sure you get through at least 10 minutes and end with an increased heart rate!

After the Warm-Up

Do the following pairs of exercises (and their allotted time/rep counts) 3 times each before moving on to the next grouping.

Equipment needed:

  • floor space
  • a mat
  • a medicine ball (challenging weight of your choice)
  • BOSU (this is a half-exercise ball)

Note: If your gym doesn’t have a BOSU simply do the exercise pictured but standing on flat ground.

Proper Plank
30 to 60 seconds


To set yourself in proper plank position lay down stomach first on your mat and set your forearms down (reference the photo above) and position your feet shoulder width apart. Tighten your quads (thigh muscles… you’ll feel your knees rise off the floor), then tighten your glutes (butt muscles). Finally, lift your hips until you are making a straight line from your shoulder to your hip to your heel. From here, if you need to bring your knees down to help support your lower back (as illustrated) then feel free to do so!

BOSU Standing Core Twists
10 reps each side
Place your BOSU down on the ground with the blue side up. Go ahead and stand on top with your feet shoulder width apart while holding your medicine ball chest level with your elbows slightly flared. From here, twist in one direction at the torso (not simply with your arms) then twist to the other side! Your balance will be tested here, so if you need to start on the ground please do so.

Chest Press Machine 
15 reps at a challenging weight of your choice.


Locate your gym’s chest press machine and learn how to adjust the seat since this skill is vital in tailoring the machine to you. The goal is the set up the machine so that when you’re sitting down the handles are at mid-chest height. From here select the weight you feel comfortable with, grab the handles, and push straight out while being careful not to lock your elbows out. As you push also make sure your elbows stay directly behind your fists and don’t venture too high or low. Control the weight on the way back down and repeat!

Proper Squat Drill
15 reps
For this one you’re going to find a blank spot on the wall and set yourself up with your back to it. Now you’ll want to take a shoulder width stance anywhere from 6 inches to a foot away from the wall, extend your arms all the way in front of you, and bend at the knees while trying to touch your butt to the wall. Being careful not to rest against the wall (just lightly touch it) you can move farther away from the wall to get lower and closer to the wall if you’re not able to go that far down without falling backwards or hurting your knee. Congratulations, you just did a proper squat! This trains your body how to do a squat the RIGHT way!

Leg Press Machine
15 reps at a challenging weight of your choice.


Locate your gym’s leg press machine and learn how to do the following:

  • Adjust the seat level
  • How to select the amount of weight you’re pushing

Once those skills are learned, pick a weight (not too easy but don’t go for the whole stack of weight or anything…), set your feet shoulder width apart with your knees over your feet, adjust the seat so your legs make a 90 degree angle (or as close to as you can get comfortably), and push! When your legs are fully extended remember NOT to lock your knees. You can get full extension without locking, trust me. From there control your way back down and repeat!

Standing Cable Triceps Extensions
15 reps at a challenging weight of your choice.


Locate your gym’s cable machine and rope grip (as pictured). Some cable machines have adjustable pulleys so learn how to adjust the pulley up and down. The ultimate goal is to get the pull all the way up so you can grab the rope attachment with both arms, standing with a stable shoulder width apart stance, and extend your arms all the way downward while allowing minimal movement in the elbows. Control the weight back up and repeat!

Cable Rows
15 reps at a challenging weight of your choice


Locate your gym’s cable row machine and select the weight you feel comfortable with. Grab the handles (any hand grip that has your palms facing each other when they’re holding it), take a seat on the bench, and put your feet in the designated spots to the side of the bench. Keep your core tight and pull your arms back while squeezing your shoulder blades together. Careful not to shrug your shoulders upwards into your ears (very common so be aware!). As you let the weight back down make sure to get a full stretch in the arms before pulling back again and repeating!

Incline Knee Crunches
20 repetitions (10 on each leg)
On the same bench you just did your cable rows, get in a push-up position with your hands on the bench and your feet on the floor (on your toes!). Once you’re secure, alternate bringing one knee up towards your chest while simultaneously squeezing your abs. Control your leg back down to the starting position and repeat on the other side! If you would like to make it harder, do the same thing on flat ground!

If you have any questions on how to adjust any of the machines, or would like some spot checking to make sure your form is on point, just remember, that’s what your gym staff is for! Seriously, they don’t bite. They want you to succeed just as badly as you do and they’ve got some good advice on the matter to boot!

Print Friendly, PDF & Email


Josh is a massive weight loser. A journey that started when he was very young and battling depression, eating disorders, and bullies. His life’s mission is to always have an arm outstretched to those who are looking for a helping hand. He leads with the most important tools he has: heart and soul.