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Looking to get fit and healthy from the comfort of your own home? Read on to get professional advice.

According to accredited personal trainer Jubril Folami, it can be difficult to get started when it comes to working out. “Training can be a jungle to figure out,” he explains. “Establishing your specific goals is the first step but finding a means of achieving these goals, safely, quickly and effectively is key.”

Setting up a space at home where you can work out will make it easier to achieve your fitness goals. Ensure your new space contains machines and weights that target a wide variety of muscle groups, such as a treadmill or elliptical trainer for cardio and a bench press and mixed weight machine for strength. We asked Jubril to put together basic beginner workouts for four of the most popular exercise machines available at Costco. Time to get fit!

Treadmill

Beginner bench press

Time

8 minutes

1
Do six reps with only the bar, taking three seconds to bring the bar down and one second to push it back up.
2
Add 0.5kg weights to each side. Complete six reps, in the same tempo as your warm up. Then rest for 90 seconds. Repeat this cycle three times.

Turn it up! Build strength by gradually adding more weight.

Quick cross trainer

Time

20 minutes

1
Set intensity level to one and jog for three minutes, at RPM 40.
2
Turn intensity to four. Run for two minutes at RPM 60, then repeat step one. Repeat cycle three times.
3
Jog for a further two minutes at RPM 40.

Turn it up! Give yourself a challenge by upping intensity levels and RPM.

 

Total body burn

Time

40 minutes

1
Do 10 reps each of seated bench presses, lat pull downs and leg curls. Rest for 60 seconds at the end of the round. Repeat three times.
2
Do 10 reps each of upright rows, front shoulder raises and standing bicep curls. Rest/repeat, as above.
3
Do 20 reps each of abdominal crunches, tricep push downs and leg extensions. Rest/repeat, as above.

Turn it up! Add more weight to your exercises as you improve.

Cardio hit session

Time

30 minutes

1
Set intensity level to five out of 10 and do a light jog for 10 minutes.
2
Turn intensity level to eight. Sprint as fast as you can for one minute and follow with a one-minute rest. Repeat eight times.
3
Set your intensity to five and jog for a further five minutes.

Turn it up! Push yourself by increasing intensity levels.
 

 
Disclaimer: consult your doctor before trying new exercise equipment.

Originally published in The Costco Connection, Summer 2018. Pick up the latest copy at your local warehouse or read it online.