20 MIN · GYM
20-minute full-body gym workout
A starting template with one lower-body movement, one push and one pull. Spend less time choosing what to do.
Your workout
- Leg press3 × 10
- Chest press machine3 × 10
- Lat pulldown3 × 10
Follow the session
- Move gently first, then check seat position and comfortable range on each machine. Ask gym staff to demonstrate unfamiliar equipment.
- On the leg press, keep your back and pelvis supported. Use a comfortable depth without bouncing or forcing the knees inward.
- Set the chest-press handles around chest height and start light. Reduce range or load, or change the exercise, if the shoulders feel uncomfortable.
- Pull the pulldown handle in front of you without a large backward lean. Lower the load if your position becomes difficult to control.
Fit it to your ability and time
Three sets of ten with 60-second rests are editable examples. Start with one or two sets if needed. To finish sooner, remove a set instead of rushing necessary rest.
Make your next session easier
Use the same machine and settings next time to make comparisons useful. Change one variable at a time rather than increasing repetitions, load and sets together.