Gym Core & Balance — Session 11

35-minute intermediate strength workout for core & balance, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust r

Duration

35 min

Difficulty

intermediate

Equipment

gym equipment

Muscle groups

biceps, chest, glutes, hamstrings, quads, triceps

Exercises

1. 1. Barbell Romanian deadlift

   3 sets · 10-12 reps

   Hinge back with bar close to thighs and neutral spine. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Cable triceps pushdown

   3 sets · 10-12 reps

   Keep elbows at sides and straighten arms. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Cable biceps curl

   3 sets · 10-12 reps

   Keep upper arms steady and avoid swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Smith machine squat

   3 sets · 10-12 reps

   Set safety stops and squat within comfortable depth. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Chest press machine

   3 sets · 10-12 reps

   Keep shoulders supported and press without locking elbows. Rest 45-90 seconds between sets; use a load that allows controlled technique.