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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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Bench Press Machine
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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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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 Pull Down
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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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Lying Leg Curls
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1x12 reps |
rest: 60s
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Box Jump Multiple Response
|
1x12 reps |
rest: 60s
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Bicep 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 Triceps 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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Leg Extensions
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1x12 reps |
rest: 60s
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Box Jump Multiple Response
|
1x12 reps |
rest: 60s
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Seated Machine 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
|
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Bench Press Machine
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Leg Press
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Lat Pull Down
|
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
|
||
Lying Leg Curls
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Bicep Curl Machine
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Triceps Extension
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Leg Extensions
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Seated Machine Row
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Cable Seated Crunch
|
1x12 reps |
rest: 60s
|
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Bench Press Machine
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Leg Press
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Lat Pull Down
|
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
|
||
Lying Leg Curls
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Bicep Curl Machine
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Machine Triceps Extension
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Leg Extensions
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Seated Machine Row
|
1x12 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
1x12 reps |
rest: 60s
|
||
Cable Seated Crunch
|
1x12 reps |
rest: 60s
|