Your First Week of Workouts at Life Time
A balanced 7-day plan designed by Camilla Bazley, CPT, to help you discover the classes, equipment, and amenities that fit your goals.
"All you need is a little dierction, a plant to follow, and a clear guide for your week".
— CAMILLA BAZLEY, CPT
To help you get started, Bazley created a week-long plan balanced with cardio, strength, and recovery. "I recommend sticking with this program for four weeks". she says.
The Week at a Glance
Day-By-Day Breakdown
Monday: Strength Training — Full-Body Push
Strength training is crucial for any fitness goal. It improves endurance, body composition, resting metabolic rate, and bone density while promoting better posture and reducing stress.
Metabolic Treadmill Warm-Up
10 minutes
Complete a 10-minute walk or run on the treadmill.
If running: start at jogging pace and increase speed ny 2mph every 2 minutes.
If walking: increase elevation by 2% every 2 minutes.
Kettlebell Goblet Squat
3 sets of 12–15 reps | 45 sec rest between sets
Choose a kettlebell that's challenging and hold it with both
hands at chest height.
Drive heels into ground and lower into squat position; hold 1
second.
Stand back up and squeeze glutes at the top.
Step-Ups
3 sets of 10 reps per leg | 45 sec rest between sets
Hold a dumbbell (5–10 lbs) in each hand at your sides.
Place one foot on a box or bench; ensure hip, knee, ankle
align at 90°.
Push up with your top leg until straight, pause, then lower.
Alternate legs.
Dumbbell Neutral-Grip Shoulder Press
3 sets of 12–15 reps | 45 sec rest between sets
Stand with dumbbells (5–10 lbs) in each hand at shoulder
height, palms facing each other.
Engage core and press weights up until arms are fully
extended.
Pause at top, then slowly return to start.
Forearm Bosu Plank
3 sets of 30–35 sec | 45 sec rest between sets
Place a BOSU balance trainer upside down on the ground.
Get into plank position with forearms resting on the BOSU.
Get into plank position with forearms resting on the BOSU.
Class Options
45–50 minutes
Bazley recommends EDG cycle class for a metrics-driven, high-intensity challenge.
Try AMP cycle for a beginner-friendly, party-on-a-bike experience.
Reserve your spot via the Life Time app and be ready for high-energy vibes.
Class Options
45–60 minutes
Bazley recommends FLOW yoga for a flowing, full practice.
Beginners: try ROOT yoga (slower, grounding) or SOL yoga (guided with heat).
Your instructor offers modifications — don't be discouraged if you're new.
Check the Life Time app for what's available at your club.
Metabolic Treadmill Warm-Up
10 minutes
Complete a 10-minute walk or run on the treadmill.
If running: start at jogging pace and increase speed ny 2mph every 2 minutes.
If walking: increase elevation by 2% every 2 minutes.
Kettlebell Goblet Squat
3 sets of 12–15 reps | 45 sec rest between sets
Choose a kettlebell that's challenging and hold it with both
hands at chest height.
Drive heels into ground and lower into squat position; hold 1
second.
Stand back up and squeeze glutes at the top.
Step-Ups
3 sets of 10 reps per leg | 45 sec rest between sets
Hold a dumbbell (5–10 lbs) in each hand at your sides.
Place one foot on a box or bench; ensure hip, knee, ankle
align at 90°.
Push up with your top leg until straight, pause, then lower.
Alternate legs.
Dumbbell Neutral-Grip Shoulder Press
3 sets of 12–15 reps | 45 sec rest between sets
Stand with dumbbells (5–10 lbs) in each hand at shoulder
height, palms facing each other.
Engage core and press weights up until arms are fully
extended.
Pause at top, then slowly return to start.
Forearm Bosu Plank
3 sets of 30–35 sec | 45 sec rest between sets
Place a BOSU balance trainer upside down on the ground.
Get into plank position with forearms resting on the BOSU.
Get into plank position with forearms resting on the BOSU.
Recovery Protocol
30–45 min walk + amenities
Take a brisk 30–45 minute walk to stay active.
Visit Life Time's recovery center for NormaTec® compression therapy or hydromassage.
Finish with 15–20 minutes in the sauna.
These therapies improve circulation, reduce inflammation, and promote muscle recovery.
Metabolic Treadmill Warm-Up
10 minutes
Complete a 10-minute walk or run on the treadmill.
If running: start at jogging pace and increase speed by 2 mph every 2 minutes.
If walking: increase elevation by 2% every 2 minutes.
Kettlebell Goblet Squat
3 sets of 12–15 reps | 45 sec rest between sets
Choose a kettlebell that's challenging and hold it with both hands at chest height.
Drive heels into ground and lower into squat position; hold 1 second.
Stand back up and squeeze glutes at the top.
Step-Ups
3 sets of 10 reps per leg | 45 sec rest between sets
Hold a dumbbell (5–10 lbs) in each hand at your sides.
Place one foot on a box or bench; ensure hip, knee, ankle align at 90°.
Push up with your top leg until straight, pause, then lower.
Alternate legs.
Dumbbell Neutral-Grip Shoulder Press
3 sets of 12–15 reps | 45 sec rest between sets
Stand with dumbbells (5–10 lbs) in each hand at shoulder height, palms facing each other.
Engage core and press weights up until arms are fully extended.
Pause at top, then slowly return to start.
Forearm Bosu Plank
3 sets of 30–35 sec | 45 sec rest between sets
Place a BOSU balance trainer upside down on the ground.
Get into plank position with forearms resting on the BOSU.
Hold for 30–35 seconds, then rest.
Recovery Options
30–60 minutes or full rest
Choose one: easy 30-minute walk, foam rolling, or stretching.
Listen to your body and do what feels restorative.
This day prepares you for the week ahead.
Why This Plan Works
Balanced Training
Strength, cardio, and recovery spread across the week so your body gets what it needs to build endurance and improve body composition while promoting better posture and reducing stress.
Discover Equipment & Classes
Experience the full range of what your club offers — from cycle and yoga to small-group training. Find what resonates with you.
4-Week Commitment
Stick with this plan for four weeks to feel the results. Then reassess with one of our Dynamic Personal Trainers, who can help create a plan tailored to your body and goals.
"Remember to enjoy the journey, and to focus on what you can do and not what you can't", Bazley encourages. "The first month of exercise is one of the most exciting as you start to feel healthier and stronger."
Emily Ewen
Emily Ewen is an associate content strategy manager at Life Time.
Your First Week of Workouts at Life Time
Ready to Start?
Connect with one of our Dynamic Personal Trainers to customize a plan tailored to your individual goals and fitness level.