David Ball PT

Storm Fitness PT

Mainstream gym workout


I’m lucky enough to work in a fantastic facility that allows me to pretty much do whatever type of resistance workout I want, we’ve got lifting platforms, dumbbells, barbells, kettlebells, strongman equipment, resistance machines, watt bike and loads of other equipment. I can pretty much do whatever I like in the gym without worrying about being in someone else’s way, (Although leaving equipment out has violent repercussions). Circuits, supersets, giant sets nothing is off limits.

The reality of the situation though, when you’re in a normal busy gym, is that you will have to make do with what you can. So here’s a workout you should be able to do any most commercial gyms, takes a minimal amount of equipment and might just up the intensity a little bit.

A1 Squats 3×10

A2 Jump Squats 3×10 1min rest

B1 Bench Press 3×10

B2 Press Ups 3×10 1min rest

C1 Lunges 3×10

C2 Lying Leg curl 3×10 1min rest

D Lat Pulldown 3×10

F1 1 leg hip raise 2x10ES

F2 Plank 2x60secs No rest between these two.

Cardio circuit.

Rower 150m

Burpees 10

DB Push Press 10

Start a stop watch then row 150m as fast as possible.

When the timer hits the 1min mark do 10 burpees as fast as possible.

When the timer hits the 2min mark do 10 push presses as fast as possible.

When the timer hits the 3min mark start the row again.

Repeat each exercise 3 or 4 times each.

You’re only going to need 2 bits of equipment at the most and maybe a little bit of floor space. Be ready for some looks from the other gym goers.

Remember to keep upping the intensity each week in some way, more reps/sets a little more weight.


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