No time? No excuses.

Need to fit in a workout, but limited on time? Our 24-Minute Xpress circuit will allow you to complete a full-body strength workout in only 24 minutes.

The 24-Minute Xpress circuit utilizes nine different resistance training machines. For convenience, all of the Xpress machines are located in one area of the gym, identified with 24-Minute Xpress signage.

The 24-Minute Xpress Circuit includes 12 to 15 reps on the following selectorized machines:

1. Leg extension machine
   Muscle group worked: Quadriceps
2. Leg curl machine
   Muscle group worked: Hamstrings
3. Seated row machine
   Muscle group worked: Latissimas Dorsi (back)
4. Pectoral fly machine
   Muscle group worked: Pectoralis Major (chest)
5. Chest press machine
   Muscle group worked: Pectoralis Major (chest), deltoids (shoulders), triceps
6. Lateral raise machine
   Muscle group worked: Deltoids (shoulders)
7. Over head press machine
   Muscle group worked: Deltoids (shoulders) 
8. Arm curl machine
   Muscle group worked: Biceps
9. Tricep extension machine
   Muscle group worked: Triceps  

You can keep a record of each 24-Minute Xpress workout session using the Xpress workout cards provided at the club. This serves as a progress chart, source of motivation and a monitoring system for increasing or decreasing the intensity of your training program.

To get started, stop by the personal training desk at your local club to request assistance during your first 24-Minute Xpress workout. A personal trainer will walk you through your first circuit, showing you how to use each machine and properly adjusting machine settings to fit you.