A great workout should include stretches and warmups, a cardio routine to get a good heart rate, and weights for strength and endurance. My workout usually lasts about an hour to hour and half. I alternate the weights each day between upper body and lower body, but if you combine both, make sure to rest those muscles the next day.
To begin stretching, I do about two sets of situps, each set consisting of twenty reps totaling about 40. I increase the number gradually to 100. Followed by about 30 lunges (or alternate with squats), I am ready to start cardio. My favorite machines are the treadmill, stairmaster and the elliptical. I alternate the machines in my workout so I can exercise different muscle groups. I spend about 30 – 45 minutes on a cardio machine.
I then start my strength training workout consisting of free weights and pulleys. I start with 2 sets of seated leg press to work the glutes and quads each set of about 15 – 20 reps. I follow that with 2 sets of leg extensions to work the hams. To work the calfs, I do about 2 sets of leg curls. This is my basic lower body routine. I vary the machine settings and gradually increase the weights as time progresses. Additional exercises can be followed by 2 sets of hip-adductor inner-thighs (or alternate with 2 sets of hip-abductor outer-thighs).
For my upper body, I start with 2 sets of chest press, followed by 2 sets of bicep curls and finally, about 2 sets of lateral pulldowns. I sometimes alternate bicep curls with arm extensions or dumbbell exercises. I end my workout with 2 sets of crunches followed with about 2 sets of back extensions. Crunches and situps can also be alternated by ball exercises. Total time spent on about 10 machines is about 20 to 30 minutes. Make sure to increase the weights over time and have someone spot you to prevent injuries. Schedule a session with a personal trainer to introduce yourself to various machines and for a personal evaluation. You should start seeing the results if you follow this routine combined with a healthy diet.