12-Step gym is a series of simple workout circuits to help you get started at the gym.
12-StepGym is a series of simple workout circuits to help you get started restoring physical health and capabilities.
12-StepGym workouts are built primarily around weight and exercise machines to facilitate discipline, develop good technique and prevent injuries. The program is made up of four circuits of six excersizes: Lats & arms, shoulders, core, and legs. Each circuit is made up of six exercises.
You can do one circuit per trip to the gym - it should take less than an hour. The full-body workout is made up of twelve total exercises. It should take you and a buddy just over an hour to complete it together alternating tine in the machines.
12-StepGym workouts utilize ‘counting approximate pounds’ as a method of measurement, progress and goal setting
12-StepGym can be used individually – but works great when ‘buddies’ get together regularly and work out together. Like other disciplines in recovery, our first thought can be wrong (it usually is), and it’s better have a buddy so we can help another person get to gym and keep improving our health.
12-StepGym gives recovering people a consistent, measurable program. Tracking progress and goal setting is important in helping ourselves get better. 12-StepGym utilizes ‘counting approximate pounds here
Core Workout
On all machines, start with weight you can do 8-12 slow and pretty reps with.
Ab Crunch Machine
Sit with your back against the seat, feet flat on the floor. Hold your hands and arms steadily. Deep inhale, then push out air powerfully when you crunch.
Back Extensions
Sit with your back against the support, feet slightly apart on the foot pad. Hold the hand grips. Deep inhale, then push out air as you lean slowly back.
Plank
Lift your body off a mat with your elbows and toes. Keep your body and butt level. Breathe in through your nose, push air out. Start with three one-minute planks.
Cable Crunches
Kneel on a mat with knees slightly apart; hold the rope ends on each side of your head. Touch your elbows to your knees. Keep your butt high. Go slow!
Leg Lifts
Lie on your back on a mat. Keep your hands behind your head. Lift your feet 6” off the ground. Start with 30-second lifts with five reps. Do three sets.
Incline Sit-Ups
Set the incline to 30-45 degrees. Keep your hands behind your head. Don’t all the way down on each rep. Suspend yourself on each sit-up. Go slow!
Lats and Arms
On all machines, start with weight you can do 8-12 slow and pretty reps with.
Seated Rows
Set the chest pad so your arms are at full extension. Lean into the pad and pull the handles slowly, start the movement with your back muscles.
Lat Pull-Downs
Set the seat low enough for full arm extension. Keep your back straight. Lean slightly forward, pronate your arms slightly before you pull slowly down.
Cable Pull-Downs
Sit with your back straight. Don’t Lean back; pronate elbows in slightly, pull down to your chest – you’re your elbows in and down on a slow pull.
Arm Curls
Sit upright on the seat, lean into the arms pad you’re your elbows slightly off the arm pad. Fully extend your arms, then draw up the weight slowly.
Tricep Press
Keep your back straight; rotate handles close to your body; keep your elbows in. Exhale on the push down. Feel your arms against your body.
Cable Rope Pull-Downs
Stand with knees bent, leaning slightly forward. Start with arms curled into your chest. Lower the weight to hands outside your thighs - palms facing out.
Chest & Shoulders
On all machines, start with weight you can do 8-12 slow and pretty reps with.
Chest Press
Breathe in and fully expand your chest; Keep your back straight. Keep your elbows in and pointed down, exhale - blow out as you push.
Pec Fly Machine
Set your Seat so your hands are at shoulder height; Keep your back straight; lean slightly forward, and go slow. Bring your hands together slowly.
Shoulder Press
Set the seat so you can achieve full arm extension. Lift with your elbows in, palms facing up. Don’t manhandle the grips. Steady push – no jerks.
Supine bench press
Lay flat, don’t lift your head; Keep your elbows in. When lifting, fully extend your arms and pause at the bottom of the lift. Big exhale on the lift.
Hammer Chest Press
Sit with your back firmly against the seat, elbows in. Lift with your palms facing up. Don’t manhandle the grips. Use muscle, not momentum.
Smith Machine Seated Military
Place a bench under the center of the bar. Bar height at your chest. Keep your back straight; palms facing up, elbows in. Slow, steady up and down.
Leg Day Workout
On all machines, start with weight you can do 8-12 slow and pretty reps with.
Leg Extensions
Back straight against the seat. Alternate sets: point toes inward, then outward. Split-second stop at the bottom of each lift.
Leg Curls
Sit back. Keep the upper stabilizer bar above your knees with your hands on the grips. Set the lower pad just above the ankles. Go slow.
Calf Extensions
Back straight against the seat. Feet slightly apart. Lift up the balls of your feet and make your calves do the work. Done right, these are real burners.
Leg Lunges
Take a long step forward with your right leg and lower your left knee to the floor. Raise yourself up to a standing position - alternate steps.
Angled Leg Press
Set the seat back in the most upright position. Set your feet at shoulder width. Release safety stop. Slowly lower and raise the weight in a ‘squat’ position.
Smith Machine - Squats
Stand under the center of the bar, the bar resting on your shoulders, behind your head. Use a shoulder pad! Back straight. Drop into a deep squat.
Full Body Workout
On all machines, start with weight you can do 8-12 slow and pretty reps with.
Ab Crunch Machine
Sit with your back against the seat, feet flat on the floor. Hold your hands and arms steadily. Deep inhale, then push out air powerfully when you crunch
Back Extensions
Sit with your back against the support, feet slightly apart on the foot pad. Hold the hand grips. Deep inhale, then push out air as you lean slowly back.
Plank
Lift your body off a mat with your elbows and toes. Keep your body and butt level. Breath in through your nose, push air out. Start with three one-minute planks
Seated Rows
Set the chest pad so your arms are at full extension. Lean into the pad and pull the handles slowly, start the movement with your back muscles.
Lat Pull-Downs
Set the seat low enough for full arm extension. Keep your back straight. Lean slightly forward, pronate your arms slightly before you pull slowly down.
Arm Curls
Sit upright on the seat, lean into the arms pad you’re your elbows slightly off the arm pad. Fully extend your arms, then draw up the weight slowly.
Angled Leg Press
Set the seat back in the most upright position. Set your feet at shoulder width. Release safety stop. Slowly lower and raise the weight in a ‘squat’ position.
Leg Extensions
Back straight against the seat. Alternate sets: point toes inward, then outward. Split-second stop at the bottom of each lift.
Leg Curls
Sit back. Keep the upper stabilizer bar above your knees with your hands on the grips. Set the lower pad Just above the ankles. Go slow.
Chest Press
Breathe in and fully expand your chest; Keep your back straight. Keep your elbows in and pointed down, exhale - blow out as you push.
Shoulder Press
Set the seat so you can achieve full arm extension. Lift with your elbows in, palms facing up. Don’t manhandle the grips. Steady push – no jerks.
Cable Rope Pull-Downs
Stand with knees bent, leaning slightly forward. Start with arms curled into your chest. Lower the weight to hands outside your thighs - palms facing out.