Gym Core & Posture — Session 04

45-minute beginner strength workout for core & posture, 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, calves, glutes, hamstrings, quads, shoulders, triceps

Exercises

1. 1. 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.

2. 2. Barbell Romanian deadlift

   2 sets · 8-12 reps

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

3. 3. Leg extension

   2 sets · 8-12 reps

   Extend knees smoothly without swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. 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.

5. 5. Standing calf raise machine

   2 sets · 8-12 reps

   Pause at the top and lower slowly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Shoulder press machine

   2 sets · 8-12 reps

   Press smoothly while keeping ribs down. Rest 45-90 seconds between sets; use a load that allows controlled technique.