YOUR MEMBER WORKOUT

Hamlin Hustle 45

45 minutes. Five machines. Open a section and go at your own pace.

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Hamlin Hustle 45: five gym machines, 3 sets of 10–12 reps, a 45-minute session, and a QR code to see instructions and save the workout.
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Your 45-minute routine, step by step

Before your first repMachine setup, weight and form

Today we’re working your legs, glutes and arms. Get comfortable with each movement first, then build the challenge. Smooth reps and a steady pace are the goal.

  • Make the machine fit you. Read the machine’s setup picture and look for a QR code on the machine. If available, scan it to watch video instructions for the setup and movement. Adjust the seat and pads before lifting. First time using it? Ask a Coach to walk you through the setup.
  • Start lighter than you think. Try a few easy practice reps. For your working sets, choose a weight you can move for 10–12 smooth reps while feeling you could still do about 2 more.
  • Stay in control. Breathe out as you lift, curl or press; breathe in as you return. Take roughly 1–2 seconds for the effort and 2 seconds to return. Keep the weight stack quiet.
  • Keep notes as you go. Log settings, weights and reps in Finish strong & save notes at the bottom of this page. Share or download to keep them—notes aren’t saved here.

Quick check: Muscles working hard is expected. Sharp pain or joint pain is a reason to stop and ask for help—not push through another rep.

1. Warm upMinutes 0–5 · Treadmill or bike5 min

Choose a treadmill or exercise bike. On the treadmill, attach the safety clip and start at a slow walk. On the bike, adjust the seat so your knee stays slightly bent at the farthest point of the pedal stroke.

  1. First 2 minutes: Walk or pedal easily. Relax your shoulders and find a comfortable rhythm.
  2. Next 3 minutes: Gradually add a little speed or resistance. You should feel warmer and breathe a little faster while still speaking in full sentences.

Your cue: Finish feeling ready to lift. Save the harder effort for the workout.

2. Your five machinesMinutes 5–35 · Legs, glutes and arms30 min

Start with sets and rest, then open a machine for your setup and movement cues.

Sets, reps & restYour guide for all five machines

Your target: 3 sets of 10–12 reps per machine. A rep is one complete movement out and back. A set is your group of 10–12 reps before you rest.

  1. Do your first set, then rest 60–90 seconds. Take longer if you need it.
  2. Repeat until you’ve finished all 3 sets, then move to the next machine.
  3. On kickbacks, do 10–12 reps on each leg before your rest. Both legs together count as one set.

New to the routine? Begin with 2 sets per machine. Build up to 3 as the setup and movements feel familiar.

The 30-minute block includes setup, rest and changing machines. Timing is a guide: keep your rest and form, even if the session takes longer. If a machine is busy, use another listed station and return when it’s free.

Machine adjustments vary. Follow the setup pictures on the equipment you’re using and check for a QR code with video instructions. Ask a Coach if you need help with the pads, attachment or movement.

1Leg extensionFront of your thighs · 3 × 10–12 reps

Set yourself up

Sit with your hips and back against the pads. Adjust the seat/back pad so your knees line up with the machine’s turning point. Position the lower roller on the front of your lower legs, just above your ankles. Hold the handles.

Make each rep count

  1. Lift the roller by straightening your knees smoothly.
  2. Pause briefly near straight without snapping or forcing your knees into lockout.
  3. Lower slowly to your starting position, keeping your hips on the seat.

Your cue: Keep your body still and let your thighs do the work. If you need to kick the weight up, go lighter.

2Seated leg curlBack of your thighs · 3 × 10–12 reps

Set yourself up

Sit back and line your knees up with the machine’s turning point. Rest the backs of your lower legs on the lower roller, just above your heels. Secure the upper pad over your thighs, above your knees, as shown on the machine. It should hold you comfortably in place.

Make each rep count

  1. Hold the handles and bend your knees, drawing your heels down and back.
  2. Pause when you feel the backs of your thighs working.
  3. Slowly let your legs return toward straight without locking your knees or lifting your hips.

Your cue: Stay seated and steady. If your body slides or rocks, reset the pads and reduce the weight.

3Booty Builder kickbackGlutes · 3 × 10–12 reps per leg

Set yourself up

Face the machine and hold the handles. Secure your working leg in the ankle/foot attachment as shown on its setup picture. Also check the machine for a QR code and scan it, if available, to watch the video instructions. Use the support platform for your standing foot and keep that knee slightly bent. Ask a coach to help fit the attachment the first time.

Make each rep count

  1. Keep your hips facing the machine and gently tighten your stomach.
  2. Move your working heel backward, using your glute. Stop before your lower back arches or your hips turn.
  3. Bring your leg back slowly. Complete 10–12 reps, switch legs, then rest 60–90 seconds. That’s one set.

Your cue: Reach back with your heel; keep your torso quiet. A small, controlled movement is enough.

4Biceps curlFront of your upper arms · 3 × 10–12 reps

Set yourself up

Adjust the seat so your upper arms rest comfortably on the angled pad and your elbows line up with the machine’s turning point. Place your feet firmly on the floor. Grip the handles with your wrists straight and shoulders relaxed.

Make each rep count

  1. Bend your elbows to curl the handles toward you.
  2. Pause briefly while your upper arms stay on the pad.
  3. Lower the handles slowly until your arms are nearly straight, without forcing your elbows to lock.

Your cue: Move your forearms; keep your shoulders and torso still. If you need to lean back to finish, lighten the weight.

5Triceps extensionBack of your upper arms · 3 × 10–12 reps

Set yourself up

Set the seat height so your upper arms rest on the angled pad and your elbows line up with the machine’s turning point. Plant your feet, take the handles and start with your elbows bent. Keep your wrists straight.

Make each rep count

  1. Straighten your elbows to press the handles away along the machine’s movement path.
  2. Pause near straight without snapping your elbows into lockout.
  3. Bend your elbows slowly to return, keeping your upper arms supported on the pad.

Your cue: Keep your elbows in place and your shoulders down. The movement comes from your elbows, not a body lean.

3. CardioMinutes 35–40 · Keep moving5 min

Return to a treadmill or exercise bike. Spend the first minute finding your rhythm, then keep a steady pace for the remaining 4 minutes.

Aim for about 5–6 out of 10 effort: you’re working, but you can still speak a sentence. Ease off if you’re struggling to catch your breath.

Your cue: Stand or sit tall and relax your shoulders. For more challenge, add a small amount of incline or bike resistance while keeping your movement comfortable.

4. Cool down & stretchMinutes 40–45 · Slow down and recover5 min

First 2 minutes: Walk slowly or pedal with very light resistance, gradually easing your pace. Take longer if your breathing hasn’t settled.

Then spend about 3 minutes stretching. Hold each stretch for 30 seconds per side. Move into it gently and keep breathing.

  1. Calves: Face a wall with your hands on it. Step one foot back, keep that heel down and bend your front knee until you feel a gentle pull in the back calf.
  2. Quads: Hold a stable support. Bend one knee and bring your heel toward your glute, holding your ankle if comfortable. Stay tall with your knees close together. If reaching your foot is difficult, ask for another option.
  3. Hamstrings: Sit near the front of a stable bench. Extend one leg with your heel on the floor and toes up. Keeping your back long, tip forward from your hips until the back of your thigh gently stretches.

Your cue: A gentle pull is enough. Don’t bounce or force a stretch.

Make it fit your levelStarting out or ready for more?

Starting out: Use lighter weights, 2 sets per machine and easy cardio. Get comfortable before adding more.

Ready for more: Once all 3 sets of 12 feel consistently controlled with a couple of reps left, try the smallest weight increase next time. Stay within 10–12 reps; return to the previous weight if your form changes.

Keep it simple: Change one thing at a time. You can make cardio harder with a little incline or resistance without also adding more lifting weight that day.

Finish strong & save notesLog each exercise · Text, email or download

Record your weights, reps and settings for next time. Wipe down your equipment and ask a Coach to check any movement that felt awkward.

Your notes are not saved here.They stay only in this open page. Nothing is stored or automatically saved. Share or download a copy before refreshing or leaving.