Gym Core & Balance — Session 24

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

Duration

45 min

Difficulty

beginner

Equipment

gym equipment

Muscle groups

biceps, chest, core, glutes, hamstrings, quads, triceps

Exercises

1. 1. Barbell bench press

   2 sets · 8-12 reps

   Use a spotter or safeties and lower under control. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Seated leg curl

   2 sets · 8-12 reps

   Move through a controlled range without lifting hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Hip thrust machine

   2 sets · 8-12 reps

   Drive through heels and finish with glutes, not low back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Smith machine squat

   2 sets · 8-12 reps

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

5. 5. Cable biceps curl

   2 sets · 8-12 reps

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

6. 6. Cable wood chop

   2 sets · 8-12 reps

   Rotate through torso with control and avoid yanking. Rest 45-90 seconds between sets; use a load that allows controlled technique.