Planet Fitness

How to Complete These Planet Fitness Workouts

Let’s have a look at the two exercise routines described below that you may do at Planet Fitness.

Each exercise plan is a full-body workout day that may be repeated for a month or longer. Perform activities in which you can show both comfort and control. Some people choose to practice workouts several times each week to learn more quickly.

Because machines are the simplest to load at PF, I chose to utilize them for strength. You do not need to employ machines, but they are advantageous in this situation.

Here are a few pointers to consider as general training advice:

  • Start with a weight that you can perform 10-15 repetitions with and gradually increase the weight each week.
  • If you reach the high end of a rep range in each set, increase the weight the next week.
  • Add sets as required – if you’re too painful to touch, back off a little.
  • Rest as long as you need to perform successfully on each set, according to science.

The purpose of the “strength training” workout plan is to gradually increase the weight of your workouts.

The “toning” exercise plan’s purpose is to gradually increase or maintain volume from week to week. You may accomplish this by increasing the number of reps in each session, adding extra sets, or introducing a new exercise.

A word about repeated workouts:

You can repeat the program for 4-6 weeks before taking a week off. This week is known as a deload week because it helps you to manage fatigue while still improving your fitness. Try lowering your volume by 30% to 50%. Lose ten percent of your body weight.

Start your next 4-6 weeks right where you left off or a little harder than you did the first time.

For your convenience, I’ve included set, rep, and load recommendations from the basics of strength and conditioning below the routines. Use these figures as a safety net. If you’re new to strength training, they can provide some guidance.

Warm-Up Plan

Warm-Up Plan – Planet Fitness Workouts

Warm-up in general:

  • 5-10 minutes of walking or jogging
  • Foam rolling and other soft tissue work
  • Alternatively, you can engage in any activity of your choice.

Warm-up for Specific Movements:

  • Drills to warm up your ankles
  • Lunges
  • Rotations of the T-Spine
  • Bird Dog is a canine companion.
  • Push-Ups
  • Pull-Apart Bands

Warm-up your hips, ankles, hamstrings, shoulders, and other muscles with whatever activity you choose. The above is only an illustration.

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Toning Workout Plan from Planet Fitness:

Full-Body Workout A

Perform one set of each exercise back to back in a paired set A.

  • 2-4 sets of 12-15 reps | Goblet Squat
  • Pull-ups in the lats | 2-4 sets of 12-15 reps
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Pairing Set B: Do one set of each exercise after the other:

  • Romanian Deadlift with Dumbbells | 2-4 sets of 12-15 reps
  • Bench Press with Dumbbells | 2-4 sets of 12-15 reps

Exercises that may be done as an add-on:

  • Glute Bridge in Staggered Stance | 2-4 sets of 20-30 repetitions
  • Rear Delt Fly | Perform 2-3 sets of 10-15 repetitions.
  • 2–3 sets of 10–25 repetitions crunch
  • Extensions of the back | 2-3 sets of 10-25 reps

Full-Body Workout (Workout B)

Perform one set of each exercise back to back in a paired set A.

  • 2-4 sets of 12-20 repetitions on the glute bridge
  • Dumbbell Row with One Arm | 2-4 sets of 12-15 reps

Pairing Set B: Do one set of each exercise after the other:

  • Romanian Deadlift | Staggered Stance | 2-4 sets of 12-15 reps
  • Shoulder Press with Dumbbells | 2-4 sets of 12-15 reps

Exercises that may be done as an add-on:

  • 2-4 sets of 10-15+ repetitions of reverse lunges
  • Lateral Raise | Perform 2-3 sets of 10-15 repetitions on each side.
  • Curls of the biceps | 2-3 sets of 10-15+ reps
  • 2-3 sets of 20-60 seconds of side plank

This training regimen is based on the following assumptions:

  • If you’re attempting to reduce weight, you’re in a calorie deficit.
  • If you’re attempting to gain muscle, being in a calorie excess is preferable.
  • You are exercising with proper form and technique. Avoid going through the motions.
  • For 45-60 minutes, you’ll be working out.
  • Between sets, you’re pushing yourself.
  • To increase volume, you’re doing accessory workouts.

Leg Press

Strengthening Workout Plan from Planet Fitness

Full-Body Workout A

Exercises for the Core: Complete all sets of each exercise before going on to the next.

  • Leg Press | 3-4 sets of 5-8 repetitions Leg Press | 3-4 sets of 5-8 reps Leg Press | 3-4 sets of
  • 3-4 sets 3-8+ repetitions (or 3 sets of 8-12+ reps) chin-ups (bodyweight, aided, or lat pull down)

Perform one set of each exercise back to back in a paired set.

  • Romanian Deadlift (or Dumbbell) by Smith Machine | 3-4 sets of 8-12 reps
  • 3-4 sets of 5-15 repetitions (Weighted, bodyweight, or hands-elevated push-ups)

Exercises that may be used as an add-on:

  • Step-Downs | 10-12 reps in 2-3 sets
  • 2–3 sets of 10–12 repetitions on the back delt fly
  • 3 sets of 5-10 repetitions per side, Dead Bug
  • Back Extensions | 3–4 sets of 10–12 repetitions

Full-Body Workout (Workout B)

Exercises for the Core: Complete all sets of each exercise before going on to the next.

  • 3-4 sets of 5-8 repetitions on the Smith Machine Hip Thrust
  • 3-4 sets of 8-12 repetitions on the Smith Machine Row
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Perform one set of each exercise back to back in a paired set:

  • Morning Smith Machine | 3-4 sets of 8-12 repetitions
  • Shoulder Press with Dumbbells | 3-4 sets of 8-12 reps

Exercises that may be done as an add-on:

  • Lunges in reverse | 2-3 sets of 8-12 reps
  • Lateral Raise | Perform 2-3 sets of 10-15 repetitions on each side.
  • Curls of the biceps | 2-3 sets of 8-12 reps
  • 2-3 sets of 10-15 repetitions with a dumbbell side bend

This training regimen is based on the following assumptions:

  • You’re attempting to keep your weight in check.
  • You’re already in terrific shape and can manage more challenging workouts.
  • For 45-60 minutes, you’ll be working out.
  • You’re taking enough break between sets to perform successfully.
  • You’re keeping up with your accessories. Make sure their volume isn’t too loud.

Cool-Down

Using exercises of your choice, stretch all of your main muscle groups, including your hamstrings, calves, quads, hip flexors, and so on.

It’s important to remember that the brain is an organ, so it needs time to cool down before you can think about your next move. Make sure you give yourself at least five minutes of downtime after every major decision or stressful interaction with another person. Drink plenty of water and take some deep breaths during this break to help refresh your mind for the next challenge ahead!

The most frequently asked questions about

The most frequently asked questions about

How to get the most out of your planet fitness exercise?

The best workouts at Planet Fitness are the ones that come from your own body. If you’re looking for an intense workout, then maybe this gym isn’t right for you. However, if you want to get in shape without feeling like it takes too much time or effort on your part, then Planet Fitness is perfect. It has all of the equipment and facilities needed to help people work out efficiently so they can save their energy for other things later in life! Whether you want to lose weight or just tone up some muscle groups with light weights, there are plenty of ways to have an effective fitness routine.

How to get the most out of a 30-minute exercise at Planet Fitness?

Conclusion paragraph: If you’re looking for a workout that will get your heart rate up and leave you feeling accomplished, try the 30-minute weight lifting circuit at Planet Fitness. This workout has been designed to help people of all fitness levels find success in their workouts by targeting different muscle groups with weights. The thirty-minute time limit is perfect if you have limited time or are just starting on an exercise routine. It’s also worth noting that this particular gym offers plenty of free parking so getting there won’t take much extra effort! 

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What should you do first at Planet Fitness?

There are many things to do at Planet Fitness. If you’re new, start by getting your membership card and filling out the waiver form. Then head over to the free weights area for a workout with our knowledgeable staff members on hand to guide you through exercises. 

What does a circuit exercise at Planet Fitness look like?

This circuit workout is designed to work your muscles from head-to-toe, so you can get the most out of a shorter sweat session. It’s perfect for those who have limited time but still want an effective workout to help them meet their fitness goals. Circuit training involves doing several exercises in a row without any rest between sets and it’s one of the best ways to burn fat fast. The Planet Fitness circuit workout will give you that same great feeling like other types of workouts with just half or less the amount of time spent at the gym!

To lose weight, what training regimen should I undertake at Planet Fitness?

If you’re looking for a workout routine to help you lose weight, Planet Fitness is a great place to start. We offer a variety of cardio and strength-training equipment that can help you reach your fitness goals. Our trainers are available to provide guidance and support, so don’t hesitate to ask for help. Start by trying one of our beginner or intermediate routines, and be sure to stick with it! Consistency is key when it comes to weight loss. 

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Is there a minimum age requirement to work out at Planet Fitness?

Planet Fitness is a popular gym that’s known for its affordable membership fees. What you may not know, however, is what age do I have to be to work out at planet fitness? For the most part, there are no restrictions on who can work out in any of their gyms across North America. The only exception would be if they were under 18 years old and wanted to use adult-only facilities like steam rooms or tanning beds.