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Fitness First feature progressive programs with world class fitness equipment, trainers and nutrition counselors to help you your fitness further. We have the widest range of group fitness classes such Yoga, Aerobics, Zumba, Les Mills favorites & much more.

Cardio Training

Cardio is shorthand for cardiovascular training, and it encompasses any exercise—running, cycling, or dancing—that elevates your heart rate. Cardio is also considered aerobic exercise, meaning it demands elevated oxygen flow, which causes you to breathe harder.

gym exercise

Pullups

The pullups is classic strength-building move that everyone needs to do in the gym. But whatever you do, don’t lose your form in favor of reps. Keep those legs straight for maximum payoff.

Shoulders: Shrugs

There is no shortage of ways to do shrugs. You can utilize the trap bar, stick to dumbbells, hop on a calf machine, or use a designated shrug machine, depending on your gym setup. But no matter which method you choose, the end result is always the same: Big. Honkin’. Traps.

It's time, change your body

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gym exercise

Circuit Training

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Pool Exercises

Water walking or jogging (forward, backward, and sideways). Start by walking forward in chest- or waist-high water. Forward and side lunges. One leg stand/balance. Sidestepping. Hip kickers. Pool planks. Deepwater bicycle. Arm raises.

Boxing Circuit

Lateral box jumps with straight punches. This exercise helps coordination and agility and allows you to develop straight punches. Mountain climbers. Straight and front hook with foot tap. Squat and overhead press. Push up to renegade row.

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our trainers

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Crossfit

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Fitness

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BEGINNER’S WORKOUT AT A GLANCE

  • Week 1: Full-body split
  • Week 2: Two-day split: Upper body/Lower body
  • Week 3: Three-day split: Push/Pull/Legs

  • Week 1: Full-body split
n Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike.

  • Week 2: Two-day split: Upper body/Lower body
Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)

  • Week 3: Three-day split: Push/Pull/Legs
In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you’ll hit the gym six days this

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