Here you can download a handy basic training schedule that you can fill in yourself or adjust according to the evolution of the training courses. Print this schedule recto-verso and take it to the fitness gym.
We always recommend starting with 15 to 30 minutes of cardio to warm up the muscles. This can be done on the exercise bike, elliptical cross trainer, rowing machine or treadmill. In itself, it does not matter on which devices you do the warming up. You can also train for 10 minutes on different machines. Take a maximum of 3 minutes break between the different cardio exercises.
To process lactic acid, it is advisable to ride loose on the exercise bike for another 15 minutes after training.
Good luck with the training.