✓getfitplanner
← The programMake it yours
VISIT 21 / 30 · ROUTINE A

Small steps forward

30–40 minutes · Go at your own pace · A little practice, a little confidence

A THOUGHT TO TAKE WITH YOU

If every set has felt easy and controlled over several visits, you can try the smallest available increase. Return to a lighter setting if your form changes.

Make a little progress. Keep it.

Create a free plan to save your checklists and notes.

Save my progress ↗

Your visit, step by step 5 steps

STEP 01 · 5–10 minutes

An easy warm-up

Start at a pace you can chat through.

How to do it & alternatives

Walk on a treadmill or use a stationary bike at a comfortable pace. Ask staff to show you the controls and stop button before starting.

Need another option?

Walk around a clear, level area of the gym instead.

STEP 02 · 1–2 sets · 8–12 reps

Seated leg press

A steady push. A comfortable range.

Watch how to do it Video + 3-step guide
See the movement in action Demonstration by NASM Loads YouTube. Google receives connection data when you load the player. Privacy

Open original video ↗Video unavailable? Use this link or the guide below.

The video shows an angled leg press. Your seated machine may look different; ask staff to show you its seat adjustment and safety controls.

Start → move → return

Seated leg press — starting position
1. Set up

Rest your back against the pad. Place both feet flat on the platform and keep knees aligned with your feet.

Seated leg press — movement
2. Move

Push through your feet with control. Leave a small bend in your knees at the furthest point.

Seated leg press — controlled return
3. Return slowly

Bring the platform back slowly. Stop before your hips roll away from the seat.

Simplified movement sketches. Your machine and comfortable range may differ; ask staff to check your setup.

Common mistakes to avoid

  • Straightening the knees forcefully at the end.
  • Letting the knees fall inward or lifting your hips off the pad.

Technique reference: NASM. Original sketches by Get Fit Planner. These sources have not reviewed or endorsed our program.

How to do it & alternatives

Ask staff to adjust the seat. Place feet flat on the platform, about hip-width apart. Keep your back supported; press smoothly without locking your knees, then return only as far as feels comfortable.

Need another option?

Sit-to-stand from a stable bench: stand up smoothly and sit back down with control. Ask staff to check the bench height.

Rest 60–90 seconds between sets, or longer if needed. Start light and stop before your technique changes.

STEP 03 · 1–2 sets · 8–12 reps

Seated chest press

Back supported. Shoulders relaxed.

Watch how to do it Video + 3-step guide
See the movement in action Demonstration by NASM Loads YouTube. Google receives connection data when you load the player. Privacy

Open original video ↗Video unavailable? Use this link or the guide below.

Handle shapes and seat adjustments vary. Ask staff to help position the handles around chest height.

Start → move → return

Seated chest press — starting position
1. Set up

Plant your feet and support your back. Take the handles with wrists in line with your forearms.

Seated chest press — movement
2. Move

Press forward smoothly, breathing out. Keep shoulders relaxed and elbows slightly soft.

Seated chest press — controlled return
3. Return slowly

Let your elbows bend as you bring the handles back slowly to a comfortable starting position.

Simplified movement sketches. Your machine and comfortable range may differ; ask staff to check your setup.

Common mistakes to avoid

  • Pushing with a bounce or arching away from the backrest.
  • Letting wrists bend back or snapping elbows straight.

Technique reference: NASM. Original sketches by Get Fit Planner. These sources have not reviewed or endorsed our program.

How to do it & alternatives

Set the handles around chest height with staff help. Keep your feet grounded and back against the pad. Press forward smoothly, without locking your elbows, then return with control.

Need another option?

Wall push-up: place hands on a wall at chest height, step back a little, bend your elbows and gently push away.

Rest 60–90 seconds between sets, or longer if needed. Start light and stop before your technique changes.

STEP 04 · 1–2 sets · 8–12 reps

Seated row machine

Pull gently. Keep your body still.

Watch how to do it Video + 3-step guide
See the movement in action Demonstration by NASM Loads YouTube. Google receives connection data when you load the player. Privacy

Open original video ↗Video unavailable? Use this link or the guide below.

The demo uses a close-grip row. Keep any chest support adjusted to your body and ask staff to explain your machine’s handles.

Start → move → return

Seated row machine — starting position
1. Set up

Sit tall with feet supported. Reach for the handles without rounding your back.

Seated row machine — movement
2. Move

Draw your elbows back and bring the handles toward your ribs. Keep your torso still.

Seated row machine — controlled return
3. Return slowly

Reach forward again slowly, keeping your shoulders relaxed and your back steady.

Simplified movement sketches. Your machine and comfortable range may differ; ask staff to check your setup.

Common mistakes to avoid

  • Rocking backward to move a heavy weight.
  • Hunching toward the handles or shrugging your shoulders.

Technique reference: NASM. Original sketches by Get Fit Planner. These sources have not reviewed or endorsed our program.

How to do it & alternatives

Ask staff to adjust the machine and demonstrate the handles. Sit tall with feet supported. Pull toward your lower ribs, keeping your shoulders relaxed. Return slowly without rocking your torso.

Need another option?

Ask staff for another supported rowing machine and a setup demonstration. If none is available, skip and note it.

Rest 60–90 seconds between sets, or longer if needed. Start light and stop before your technique changes.

STEP 05 · 3–5 minutes

Ease out of your session

Slow down. Take a breath. You showed up.

How to do it & alternatives

Finish with a few minutes of easy walking. Put equipment back, wipe down what you used and take a moment to record how the visit felt.

Need another option?

Use any comfortable, gentle movement to wind down.

Machine settings, resistance used, how it felt, or anything you skipped. Keep sensitive health details out of your notes.

Create a free plan to save this visit ↗

Checkmarks are not saved until you create a plan. Creating a plan starts a fresh checklist.

← Visit 20Visit 22 →