Welcome to one of the best guide for crafting one of the best workout routine at Planet Fitness! Whether you are a seasoned gym-goer or a fitness beginner, Planet Fitness offers a singular atmosphere for everybody.
This text will provide three comprehensive workout plans, starting from a three-day routine for beginners to a more intense five-day plan for advanced fitness enthusiasts. We’ll also cover essential details about Planet Fitness, address workout limitations, and include suggestions gathered from fitness communities and experts. Let’s get right into it:
The Three Day Planet Fitness Workout Routine
Day 1: Full Body Workout
Cardio Warm-Up (10 minutes):
Strength Training Circuit (Repeat 3 Times):
- Leg Press Machine: 4 sets of 15 reps
- Lat Pulldown Machine: 4 sets of 15 reps
- Chest Press Machine: 4 sets of 15 reps
- Seated Row Machine: 4 sets of 15 reps
- Dumbbell Lunges: 4 sets of 12 reps for every leg
Cardio Cool Down (10 minutes):
- Low-intensity cardio, like walking on the treadmill.
Day 2: Cardio and Core
Cardiovascular Exercise (20-Half-hour):
Core Circuit (Repeat 3 Times):
- Plank: 1 minute
- Russian Twists: 4 sets of 20 reps
- Leg Raises: 4 sets of 15 reps
- Laying Bicycle Crunches: 4 sets of 20 reps per all sides
Day 3: Full Body Strength and Cardio
Cardio Warm-Up (10 minutes):
- A brisk walk or light jog on the elliptical.
Strength and Cardio Circuit (Repeat 3 Times):
- Squats: 3 sets of 15 reps
- Pull-ups or Assisted Pull-ups: 3 sets of 8 reps
- Chest Fly Machine: 3 sets of 12 reps
- Stationary Lunges: 3 sets of 12 reps per leg
Cardio Cool Down (10 minutes):
- Low-intensity cardio, like pedaling on a stationary bike.
The 4 Day Planet Fitness Workout Routine
Day 1: Upper Body Strength
Cardio Warm-Up (10 minutes):
Upper Body Strength Training Circuit (Repeat 4 Times):
- Chest Fly Machine: 4 sets of 10 reps
- Shoulders Press Machine: 4 sets of 10 reps
- Tricep Dip Machine: 4 sets of 12 reps
- Biceps Curl Machine: 4 sets of 12 reps
- Dumbbell bench press: 4 sets of 12 reps
Cardio Cool Down (10 minutes):
- Light walk on the treadmill
Day 2: Cardio and Legs
Cardio Circuit (Repeat 4 Times):
- Jumping Jacks: 3 sets of 1-minute
- Box Jumps/Step Ups (use a sturdy platform): 3 sets of 15 reps
- Jump Rope: 3 sets of two minutes
- Burpees: 3 sets of 15 reps
Leg Day Circuit (Repeat 4 Times):
- Leg Extension Machine: 4 sets of 12 reps
- Leg Curl Machine: 4 sets of 12 reps
- Calf Raises: 4 sets of 15 reps
- Stationary Lunges: 4 sets of 10 reps per leg
Day 3: Full Body Strength and Cardio
Cardio Warm-Up (10 minutes):
Full Body Circuit (Repeat 4 Times):
- Squats: 4 sets of 15 reps
- Pull-ups or Assisted Pull-ups: 4 sets of 8 reps
- Chest Press Machine: 4 sets of 12 reps
- Seated Leg Press: 4 sets of 12 reps
Cardio Cool Down (10 minutes):
Day 4: Cardio and Core
Cardiovascular Exercise (20-Half-hour)
- Elliptical, treadmill, or stationary bike
Core Circuit (Repeat 4 Times):
- Plank: 1 minute
- Russian Twists: 4 sets of 20 reps
- Leg Raises: 4 sets of 15 reps
- Bicycle Crunches: 4 sets of 20 reps per side
The Five Day Planet Fitness Workout Routine
Day 1: Cardio Kickstart
Cardiovascular Exercise (Half-hour):
- Run/Jog at a slight incline on the treadmill.
High-Intensity Interval Training (HIIT): Alternating 30 seconds of high-intensity effort and 30 seconds of rest for 12-Quarter-hour.
- Treadmill Jogging or Running
- Jump Rope
- Box Jumps (using a sturdy platform)
- Mountain Climbers
- Rowing Machine
- High Knees Running in Place
- Burpees
- Stationary Bike Sprints
- Jumping Lunges
- Elliptical Machine
- Speed Skaters
- Stair Climber or Step Machine
Core Circuit (Repeat 4 Times):
- Mountain Climbers: 4 sets of 20 reps
- Plank with Shoulder Taps: 4 sets of 15 reps per side
- Side Plank: 4 sets of 30 seconds all sides
Day 2: Push Day
Cardio Warm-Up (10 minutes):
- Walk on the treadmill at an incline.
Push Day Circuit (Repeat 4 Times):
- Chest Press Machine: 4 sets of 10 reps
- Overhead Tricep Extension: 4 sets of 12 reps
- Push-Ups: 4 sets to failure
- Seated Leg Press: 4 sets of 12 reps
Day 3: Cardio and Back
Cardio Circuit (20-30 Minutes):
- Jumping Jacks (2 minutes)
- High Knees (2 minutes)
- Burpees (2 minutes)
- Mountain Climbers (2 minutes)
- Box Jumps (2 minutes)
- Jump Rope (2 minutes)
- Butt Kicks (2 minutes)
- Sprint in Place (2 minutes)
- Lateral Shuffle (2 minutes)
- Jumping Lunges (2 minutes)
- Plank Jacks (2 minutes)
- Rest or Lively Recovery (2 minutes)
Back Day Circuit (Repeat 4 Times):
- Lat Pulldown Machine: 4 sets of 12 reps
- Bent Over Rows: 4 sets of 10 reps
- Face Pulls: 4 sets of 15 reps
- Reverse Flyes: 4 sets of 12 reps
Day 4: Cardio and Legs
Cardio Kickboxing Circuit (Repeat 4 Times):
- Jab-Cross Combos: 2 minutes
- Front Kicks: 1 minute
- Jumping Jacks: 1 minute
- Rest: 1 minute
Leg Day Circuit (Repeat 4 Times):
- Leg Extension Machine: 4 sets of 12 reps
- Leg Curl Machine: 4 sets of 12 reps
- Calf Raises: 4 sets of 15 reps
- Walking Lunges: 4 sets of 20 steps
Day 5: Full Body Strength and Cardio
Cardio Warm-Up (10 minutes):
- Moderate pace on the bike
Full Body Circuit (Repeat 5 Times):
- Squats: 5 sets of 15 reps
- Pull-ups or Assisted Pull-ups: 5 sets of 8 reps
- Chest Fly Machine: 5 sets of 12 reps
- Stationary Lunges: 5 sets of 12 reps
Cardio Cool Down (10 minutes):
- Stretch your entire body thoroughly.
In case you’re in search of something just a little different, or simply need a visible walkthrough, you’ll be able to take a look at the video below that has an alternate Planet Fitness workout:
For other ideas for Planet Fitness workouts, take a look at this Reddit thread.
Planet Fitness Ab Workout
Whether following the three-, four-, or five-day plan, incorporating an ab workout is crucial for constructing a solid core. Here’s a fast ab workout you’ll be able to add to any of the above plans:
- Plank: 3 sets, hold for 1 minute each.
- Russian Twists: 3 sets of 20 reps (10 reps per side).
- Leg Raises: 3 sets of 15 reps.
- Bicycle Crunches: 3 sets of 20 reps (10 reps per side).
- Oblique Crunches: 3 sets of 15 reps per side.
What’s Planet Fitness?
If you’ve got never visited Planet Fitness is a well-liked chain of fitness centers known for its approachable and reasonably priced gym environment. Founded in 1992 in Dover, Recent Hampshire, the franchise Planet Fitness has rapidly expanded across america, offering a welcoming space for people of all fitness levels.
The corporate’s mission revolves around making a “Judgment Free Zone,” emphasizing inclusivity and removing the intimidation often related to traditional gyms.
Key Features of Planet Fitness
There are some great the reason why people select to affix Planet Fitness, listed here are a number of the more well-known reasons:
1. Judgment Free Zone:
On the core of Planet Fitness’s philosophy is the commitment to providing a non-intimidating and judgment-free atmosphere. This encourages individuals, no matter their fitness experience, to feel comfortable and assured of their fitness journey.
2. Affordability:
Certainly one of the hallmarks of Planet Fitness is its commitment to affordability. The gym offers various membership plans at budget-friendly rates, making fitness accessible to a broad demographic.
3. Equipment and Facilities:
While Planet Fitness is thought for its give attention to cardio and strength training, it offers an in depth range of kit, including treadmills, elliptical machines, strength training machines, and free weights. The gym is tailored to cater to individuals with diverse fitness goals and can hit all the most important muscle groups.
4. No Gymtimidation:
The gym actively discourages “gymtimidation,” the sensation of being judged or intimidated on the gym. That is achieved through a positive and welcoming atmosphere created by staff and fellow gym-goers.
5. 24/7 Access:
Many Planet Fitness locations offer all-day access, allowing members to work out at any time that suits their schedule.
6. HydroMassage and Other Amenities:
Planet Fitness often includes additional amenities like HydroMassage lounges, massage chairs, and tanning facilities as a part of their membership packages.
Planet Fitness Workout Basics
Now that you have seen our Planet Fitness workout plans, it’s crucial to know the core principles that make Planet Fitness workouts effective:
Cardiovascular Exercise: Cardiovascular exercise is helpful and is the cornerstone of any well-rounded fitness routine, and Planet Fitness is well-equipped with various cardio machines. These include treadmills, ellipticals, stationary bikes, and more.
Regular cardio workouts enhance heart health and endurance and facilitate calorie burn. Whether you favor a brisk walk on the treadmill, an intense session on the elliptical, or a cycling workout, Planet Fitness provides options suitable for various fitness levels.
Strength Training Machines: Planet Fitness boasts extensive strength training machines designed to cater to users of all fitness backgrounds. These machines provide guided resistance exercises that construct muscle groups.
Ideal for each beginners and people who appreciate a more structured workout routines, strength training machines at Planet Fitness make it easy to create a well-balanced routine. Users can safely navigate the circuit-style setup, ensuring a comprehensive workout that addresses various muscle groups.
Free Weights: While Planet Fitness might not be synonymous with heavy free weights, it does offer a choice of lighter resistance options, including dumbbells. These free weight suit individuals preferring a more controlled and moderate approach to strength training.
While advanced lifters might find the load range limited, Planet Fitness caters to those seeking to tone muscles, improve muscular endurance, and revel in the advantages of resistance training without the necessity for heavy lifting.
Planet Fitness Workout Suggestions
Listed below are a number of tips that could ensure that you are getting probably the most out of your time on the gym:
1. Machine Mastery
Planet Fitness offers various machines catering to constructing muscle and keeping good form. Take the time to familiarize yourself with each machine’s proper technique and settings.
Many machines include instructions or diagrams to guide you. In case you’re unsure, don’t hesitate to ask the gym staff for assistance. Learning learn how to use the machines effectively ensures a protected and efficient workout, minimizing the danger of injury while maximizing the advantages.
2. Progressive Overload
To continually challenge your muscles and promote growth, embrace the principle of progressive overload. Steadily increase the load or resistance level as your strength improves.
This will involve adding more weight to strength training machines, increasing the incline on cardio equipment, or progressing to more advanced body weight exercises. Progressive overload is crucial for exciting muscle adaptation and ensuring continued progress in your fitness journey.
3. Hydration and Nutrition
Having the proper nutrition and hydration is important for peak performance and recovery. Drink adequate water before, during, and after your workout to maintain hydrated.
Make certain to fuel your body with a well-balanced food plan wealthy in carbohydrates, protein, healthy fats, vitamins, and minerals. Proper nutrition supports your energy levels, enhances muscle recovery, and improves overall well-being.
I might consider consulting with a sports nutritionist to create a customized plan that keeps you on the correct course to realize your fitness goals.
4. Consistency is Key
Consistency is the linchpin of any successful fitness journey. Persist with your chosen workout program consistently to see long-term results. Establish a sensible and sustainable workout routine with the identical workout that matches your schedule and preferences.
Consistent effort over time is crucial no matter whether you are aiming for weight reduction, muscle gain, or improved cardiovascular health. Track your progress, rejoice small victories, and stay committed to your fitness goals. Remember, lasting changes come from persistent and regular efforts.
5. Hearken to Your Body
Listening to your body’s signals during workouts. In case you experience pain (to not be confused with the discomfort related to a difficult workout), dizziness, or any unusual symptoms, stop and assess the situation.
Adjust your workout intensity or select alternative exercises if needed. Adequate rest and recovery are equally vital, so don’t hesitate to include rest days into your routine to permit your body to heal and forestall burnout.
6. Mindful Cool Down and Stretching
After completing your workout, take a number of minutes for a mindful cool down and stretching routine. This helps improve flexibility, reduces muscle soreness, and promotes rest.
Listen to tight areas and incorporate stretches targeting those specific muscles.
7. Consider Personal Training Sessions
Planet Fitness may offer personal training sessions led by certified trainers. Investing in a number of sessions can provide personalized guidance, tailored workout plans, and priceless insights into optimizing your fitness routine.
A former Planet Fitness worker stated,
Ceaselessly Asked Questions
Does Planet Fitness Have Free Weights?
Yes, Planet Fitness does provide free weights, including dumbbells. Nonetheless, it is vital to notice that their collection might not be as extensive as other gyms catering to powerlifting or bodybuilding enthusiasts.
While Planet Fitness encourages a well-rounded approach to fitness, it focuses on creating a cushty and judgment-free environment for people, no matter fitness level.
Does Planet Fitness Have Squat Racks?
Planet Fitness typically doesn’t feature traditional squat racks. As an alternative, they provide alternatives comparable to a Smith machine and various resistance machines designed to focus on the lower body.
While the gym may not have the equipment related to heavy powerlifting, it provides ample options for people looking to interact in practical lower-body strength training.
How one can Get Began on the Gym?
Tour the Gym:
Familiarize yourself with the layout, locate different exercise areas, and understand the available equipment.
Set Realistic Goals:
Establish each short-term and long-term fitness goals which might be realistic and align along with your aspirations.
Ask for Help:
Reap the benefits of the help provided by Planet Fitness staff. Whether you would like guidance on using equipment or have questions on your workout routine, they’re there to assist.
Start Slow:
Begin your fitness journey with lighter weights and steadily increase the intensity of your workouts. This approach allows your body to adapt and reduces the danger of injury.
Ignore Opinions:
Keep in mind that everyone seems to be on the gym for his or her fitness journey. Don’t fret concerning the opinions of others; give attention to your goals and what makes you comfortable.
How Long Should I Rest Between Sets?
The duration of rest periods between sets will depend on your fitness goals:
Strength Constructing: Aim for 2-3 minutes of rest between each set to permit for adequate recovery and maximal effort during each set.
Muscle Endurance/Toning: Keep rest periods shorter, starting from 30 seconds to 1 minute. This approach helps maintain a much higher heart rate and emphasizes muscular endurance.
What’s a Good Workout Routine on the Gym?
A well-rounded workout routine should include a balance of:
Cardiovascular Exercise: Engage in heart-healthy activities comparable to running, cycling, or elliptical training to enhance heart health and burn calories.
Strength Training: Utilize free weights, resistance machines, and body weight exercises to focus on different muscle groups.
Flexibility Work: Incorporate stretching or yoga to reinforce flexibility, reduce muscle stiffness, and forestall injuries.
Create your workout plan in response to your fitness goals and health preferences. Whether your goal is to drop some pounds, muscle gain, or improve your overall fitness, a various workout routine ensures comprehensive results.
Outro
With these in-depth insights, you’ll be able to construct an efficient workout routine at Planet Fitness. Consistency and dedication are the first keys to success.
Tailor the provided plans to your fitness level and goals, and remember to benefit from the journey toward a healthier, stronger you. Planet Fitness is designed to be a supportive and judgment-free space, making it a really perfect environment for people in any respect stages of their health and fitness journey.
Embrace the opportunities, stay committed, and revel in the positive changes you make to your well-being.
