Starter Workout to Get The Most Out of Your Gym

New year, new you, right?! Start believing! We do. But change doesn’t happen overnight, regardless of how hard we wish. The first step—after acceptance and eagerness to change—is understanding what tools you have at your disposal. And that’s where we come in!

Whether you’re new to Anytime Fitness or a long-time member, it’s important to remember the variety each gym offers. While you’re working on cardio, strength, and flexibility, you want to keep your body guessing.

Here’s a great starter workout that will “tour” your Anytime Fitness gym to highlight what’s at your disposal. Remember: Tools alone do not dictate your success. A mechanic is worthless without understanding how to use the equipment and the experience and drive to use them on a regular basis.

If you need help, just ask. And make sure you’re taking advantage of your free fitness consultation with a personal trainer and your 30-day Get Started Plan that comes with every membership. This will set the pace for a successful year and new lifestyle!

Anytime Fitness Tour Workout

Let’s get started! We’ll start with the cardio area, move to the strength machines, get some free weights in, and even try some of that “functional” stuff that the cool kids have been talking about.



Elliptical (or AMT Machine) for 5 minutes


• Stand upright and push your feet forward, avoid leaning forward with your weight on the handlebars or console.

• If your machine has movable handles, use them to give you more of a total body workout.

Circuit 1: 2 Exercises, 10 Reps, 3 Sets

Scapular Pulldown

scapular pull-down

1 – Grasp the bar using a shoulder-width grip with your arms extended straight overhead.

2 – Pull your shoulder blades down as far as you can, keeping your arms straight.

• Stay upright and do not sway back and forth.

Equipment Sub: Tubing

Seated Uni Close Row (10 each arm)

seated uni row

1 – Sit holding the handle in one hand with your arm straight out in front, your palm facing in and your back flat.

2 – Pull the handle straight in to your chest.

• Remain upright throughout and do not sway back and forth or twist at your wrist.

• Complete all reps on one side before switching to the other side.

Circuit 2: 2 Exercises, 10 Reps, 3 Sets

Alternating Dumbbell Press

alternating dumbbell press

• Stand upright holding the dumbbells at shoulder height with your elbows bent and your palms facing forward.

1 – Press one dumbbell overhead, extending your arm fully.

2 – Lower this dumbbell and then press the other overhead, keeping your back flat throughout.

• Perform one rep on one side, then switch to the other side. Alternate sides with each rep.

Sub: Plates

Still Leg Deadlift

Still leg deadlift

1 – Stand upright holding the dumbbells at your thighs with your arms straight and your feet hip-width apart.

2 – Lower the dumbbells to just below your knees shifting your hips back and keeping your legs straight and back flat.

3 – Return to the upright start position.

Equipment Sub: Barbell, Plates

Circuit 3: 2 Exercises, 10 Reps, 3 Sets

Kettlebell Front Squat

kettlebell front squat

1 – Stand upright holding a kettlebell in both hands at your upper chest with your feet shoulder-width apart.

2 – Squat down, sending your hips back, bending your knees, keeping the kettlebell at chest height.

3 – Push through your heels to return to the upright position, keeping your back flat throughout.

TRX Crossover Lunge (10 each leg)

TRX crossover lunge

1 – Stand upright holding the handles with your arms extended in front.

2 – Step forward and across in front of your other leg, lowering your body down and leaning your torso slightly forward.

3 – Push off the front foot to return to the start position.


Row Machine for 4 minutes

row machine

• Sit upright as you row and do not hunch forward at the beginning of the stroke or lean back too far at the end.

• Push through your legs as you pull the handle in to your chest in one fluid motion not two separate parts.

Nice job. You’re done!

Download & Print the Workout

Note: If you’re looking for a literal tour of an Anytime Fitness gym, watch that here, or find your local gym to see location-specific pictures and (possible) video.

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.