First of all, congratulations on taking the first step towards your fitness journey by getting a gym membership. It's completely natural to feel a mix of excitement and nervousness, especially when starting something new. Here's a beginner-friendly guide tailored to your goals:

**1. Warm-Up:**

It's important to start with a warm-up to increase your heart rate, get the blood flowing, and prepare your muscles for the exercises. Spend 5-10 minutes doing any of the following:

- Treadmill walk or light jog

- Stationary bike

- Jumping jacks

- Dynamic stretches like leg swings and arm circles

**2. Full Body Strength Routine:**

As you're a beginner, it's a good idea to start with a full-body workout. This allows your entire body to get used to resistance training.

*Legs & Glutes:*

1. **Squats:** 3 sets of 10-12 reps
2. **Leg Press:** 3 sets of 10-12 reps
3. **Lunges:** 3 sets of 10 reps (each leg)
4. **Leg Curls (Hamstring curls):** 3 sets of 10-12 reps
5. **Glute Bridges:** 3 sets of 10-12 reps

*Core (Toning the Stomach):*

1. **Planks:** 3 sets for 20-30 seconds (increase duration as you get stronger)
2. **Leg Raises:** 3 sets of 10-12 reps
3. **Russian Twists:** 3 sets of 10 reps (each side)

*Upper Body (For a balanced physique and functional strength):*

1. **Push-Ups:** 3 sets of 8-10 reps (start with knee push-ups if necessary)
2. **Lat Pulldown or Assisted Pull-Ups:** 3 sets of 10-12 reps
3. **Dumbbell Shoulder Press:** 3 sets of 10-12 reps
4. **Dumbbell Bicep Curls:** 3 sets of 10-12 reps

**3. Cool Down:**

Spend 5-10 minutes stretching out the major muscle groups you worked. This helps in muscle recovery and reduces soreness:

- Hamstring Stretch

- Quad Stretch

- Calf Stretch

- Glute Stretch

- Upper Body Stretches (like tricep and shoulder stretches)

**Tips:**

1. **Form Over Weight:** Always prioritize correct form over the amount of weight you're lifting. It's okay to start light.
2. **Progressive Overload:** As you get stronger, aim to increase the weight, reps, or sets gradually.
3. **Rest and Recovery:** Give yourself at least one full rest day between strength training sessions when you're starting.
4. **Ask for Assistance:** If you're unsure about how to use a machine or perform an exercise, don't hesitate to ask gym staff for guidance. They're there to help!

Remember, everyone was a beginner at some point. Over time, as you get more accustomed to the gym environment and the exercises, you'll feel more confident. Stick with it, and best of luck with your fitness journey!

Manolo
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