Gym Workout of the Month – January
The gym team at Ainslie Park Leisure Centre have been working on a Workout of the Month for January, to help us all kick-start our 2026 fitness journey. The workout is a full-body session, combining strength and cardiovascular exercise to get your heart rate up and challenge your muscles as you work towards your 2026 fitness goals.
The workout is self-paced, repeatable and easy to progress – making it ideal for building consistency after the festive period.
How the Workout Works
The session is split into a warm-up and main set. The main set is made up of four stations, each containing two exercises.
Each station is performed as a 5-minute AMRAP (As Many Reps As Possible):
- Complete 10 reps of each exercise
- Repeat continuously for 5 minutes
- Rest 1-2 minutes between stations
Focus on good movement quality and controlled pacing. Tracking how many rounds you complete at each station is a great way to measure progress week to week.
The Workout
Warm-Up: 1000m Row
Rowing is an excellent way to warm up and prepare the body for a full-body workout. Benefits:
- Gradually raises heart rate and body temperature
- Activates legs, core, and upper body simultaneously
- Low-impact and joint-friendly
- Reinforces good posture and movement coordination
Row at a steady, controlled pace, focusing on powerful leg drive and smooth strokes to prime your body for the session ahead.
Main Set
Station 1 Kettlebell Squat + Kettlebell Deadlift
This pairing targets the lower body while reinforcing strong movement patterns. Benefits:
- Builds strength in the glutes, quads and hamstrings
- Improves hip mobility and lifting mechanics
- Develops core stability under load #
- Highly functional movements that transfer to everyday activities and sport
Choose a weight that allows you to move well throughout the full 5 minutes.
Station 2 Dumbbell Row + Dumbbell Chest Press
A balanced upper-body station combining pulling and pushing movements. Benefits:
- Strengthens the upper back, chest, shoulders and arms
- Promotes muscular balance and shoulder health
- Improves posture through strong back engagement
- Dumbbells allow natural movement and side-to-side strength balance
Maintain control through both exercises, especially as fatigue sets in.
Station 3 Back Extension + Knee Raises (Captain’s Chair / BOSU Chair)
This station focuses on core strength. Benefits:
- Strengthens the lower back and posterior chain
- Improves core control and stability
- Knee raises target the lower abdominals and hip flexors
- Supports injury prevention and overall movement quality
Move with control rather than momentum to get the most out of each rep.
Station 4 Cable Tricep Pushdown + Cable Bicep Curl
A focused upper-body finisher using constant cable tension. Benefits:
- Builds arm strength and muscular endurance
- Cables maintain tension throughout the full range of motion
- Supports elbow and shoulder joint stability
- Ideal for finishing the session with controlled fatigue
Select a load that allows consistent reps across the full 5 minutes.
Work on Progression
Repeat this workout weekly January to build confidence, improve performance and track progress. Whether you’re aiming to increase strength, improve conditioning or simply stay consistent, this session offers a solid foundation for the months ahead.
Adaptations & Support
This workout is designed to be accessible and adaptable. Loads can be adjusted, reps can be slowed and exercises can be modified to suit individual needs.
If you require an adapted workout or would like help progressing the session, speak to a member of the gym team on site – they’re always happy to help.
Good luck and see you in the gym!