Planet Fitness 30 Minute Workout

Workout Name : Planet Fitness 30 Minute Workout

Shared By : purplepie360 VIP

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 529

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Description

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.

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Day 1 Workout 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Bench Press Machine Bench Press Machine 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Machine Lat Pull Down Machine Lat Pull Down 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Machine Shoulder Press Machine Shoulder Press 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Seated Machine Row Seated Machine Row 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Cable Seated Crunch Cable Seated Crunch 60 sec 12 1 Progress Chart
Day 1 Workout 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Bench Press Machine Bench Press Machine 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Machine Lat Pull Down Machine Lat Pull Down 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Machine Shoulder Press Machine Shoulder Press 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Seated Machine Row Seated Machine Row 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Cable Seated Crunch Cable Seated Crunch 60 sec 12 1 Progress Chart
Day 1 Workout 3
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Bench Press Machine Bench Press Machine 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Machine Lat Pull Down Machine Lat Pull Down 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Machine Shoulder Press Machine Shoulder Press 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Seated Machine Row Seated Machine Row 60 sec 12 1 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 12 1 Progress Chart

Abs

Cable Seated Crunch Cable Seated Crunch 60 sec 12 1 Progress Chart