Week 1
Foundation
Learn the machines. Build the habit. Light weight, perfect form.
Schedule this week
Gym A — upper body + core (Monday)
Gym B — lower body + glutes (Friday)
Gym C — full body circuit (Saturday)
Full body circuit — how it works
Saturday · 45–50 min · higher reps, shorter rest
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2 sets × 15 reps each, 30 sec rest between
1
Lat pulldown — lighter than Monday, faster pace
2
Chest press — same weight as Monday
3
Leg curl — same weight as Friday
4
Leg extension — same weight as Friday
6
Captain's chair knee raises
7
Glute bridge on mat — 20 reps with pulse
Saturday is about moving everything at moderate intensity — not going heavy. Think of it as cementing the week's work, not adding to it.
Home workouts — Wednesday
Floor exercises
Pilates by Izzy
YouTube workout channels
Equipment to buy
Ankle weights — 2.5 lb pair
Bala Bangles or Amazon basics. Used for donkey kicks, fire hydrants, leg lifts, clamshells. Turns home Pilates into actual glute sculpting. ~$20–30.
Resistance bands — loop set
Get a set of 3 resistance levels (light/medium/heavy). Used for banded glute bridges, clamshells, side steps, and pull-aparts. Better than dumbbells for glute isolation. ~$10–15 on Amazon.
Dumbbells — 5 lb pair
For shoulder press, bicep curls, bent-over rows, and Romanian deadlifts at home. 5 lb is the right starting weight for isolated shoulder and arm work. ~$15–25.
Starter playlist High Maintenance vibes