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This is specifically designed/recorded for those who go to Planet Fitness, but also want to record their workout.
You can treat it as an EMOM (every minute on the minute) or an AMRAP (as many reps as possible) workout. So, you can either shoot for a certain number of reps in that one minute of green light or try to fill that time with as many reps as possible. The box jumps can be switched out for another type of cardio.
For an extra hard workout, do two rounds.
Box Jump Multiple Response
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1x12 reps |
rest: 60s
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Machine Bench Press
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1x12 reps |
rest: 60s
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Box Jump Multiple Response
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1x12 reps |
rest: 60s
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Machine Leg Press
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1x12 reps |
rest: 60s
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Box Jump Multiple Response
|
1x12 reps |
rest: 60s
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Machine Lat Pulldown
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1x12 reps |
rest: 60s
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Box Jump Multiple Response
|
1x12 reps |
rest: 60s
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Machine Shoulder Press
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1x12 reps |
rest: 60s
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Box Jump Multiple Response
|
1x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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1x12 reps |
rest: 60s
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Box Jump Multiple Response
|
1x12 reps |
rest: 60s
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Preacher Curl Machine
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1x12 reps |
rest: 60s
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Box Jump Multiple Response
|
1x12 reps |
rest: 60s
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Machine Tricep Extension
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1x12 reps |
rest: 60s
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Box Jump Multiple Response
|
1x12 reps |
rest: 60s
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Machine Leg Extension
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1x12 reps |
rest: 60s
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Box Jump Multiple Response
|
1x12 reps |
rest: 60s
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Machine Seated Row
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1x12 reps |
rest: 60s
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Box Jump Multiple Response
|
1x12 reps |
rest: 60s
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Cable Seated Crunch
|
1x12 reps |
rest: 60s
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||
Elliptical Training
|
4x12 reps |
rest: 60s
|
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Bench Press
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Leg Press
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Lat Pulldown
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Shoulder Press
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Preacher Curl Machine
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Tricep Extension
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Leg Extension
|
1x12 reps |
rest: 60s
|
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Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Seated Row
|
2x12 reps |
rest: 60s
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Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Cable Seated Crunch
|
1x12 reps |
rest: 60s
|
||
Elliptical Training
|
4x12 reps |
rest: 60s
|
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Bench Press
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Leg Press
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Lat Pulldown
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Shoulder Press
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Preacher Curl Machine
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Tricep Extension
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Leg Extension
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Seated Row
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Cable Seated Crunch
|
1x12 reps |
rest: 60s
|
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Elliptical Training
|
4x12 reps |
rest: 60s
|