My Planet Fitness Workout Routine w/ Lower Body Strength Training (Part One)

March 15, 2014 in Uncategorized

So I wrote a post awhile back regarding my first Planet Fitness Routine that my brother gave me.

That post of my original Planet Fitness Workout Routine is my most read post ever!

It made me realize just how many people are out there trying to find some help on where to start at Planet Fitness.

So I thought I would get my updated/current workout routine up here so I could show you what I am doing now.

Hopefully it will help out those of you that might be looking for somewhere to start.

My brother,Lee, and his wife, Beth, from Fullest Living.Com put this workout routine together for me.

They are both ACE Certified Personal Trainers and Health Coaches.

My brother has lost over 250 pounds.

He did this by starting with 30 Seconds of exercise at a time.

He started me off with the same 30 Seconds plan and by doing that I was able to slowly move up to other things.

Now my workout routine incorporates strength training as well.

I asked them to do a few videos of using certain machines so I could remember form etc and hopefully it will help others out there who may be going into the gym on their own and not sure of how to use the machines.

I also added some pics/videos of my friend Krystal (from the Sugar Iz Crack blog) and I at the gym on these machines.

We do our best and maybe our form isn’t perfect but we are trying!!

So if you go in there and try this program that makes us workout buddies!!

Remember you are never alone.  We are all in this together!

 

Cardio Workout at Planet Fitness (5-6 days/week)

Treadmill

At this point, I do a total of 30 minutes on the treadmill alternating jogging/walking.

I go back and forth alternating between doing  1-2 minutes of jogging with 5 minutes of walking.

I am continuing to work on this.

I would also recommend someone start with 5 minutes on the treadmill of just slow walking depending on their workout level.  When I started walking, it was 30 seconds up and down the hallway.  Then I progressed to my mailbox.  Then I made it to the gym.  So do what you can and increase a little at a time.

As you increase your time, you will feel more comfortable trying new things.

You can add 30 seconds a day or more if you like.

As you feel led, you can start adding time, increasing the incline if you want, or trying to jog a little bit.

There are many great apps you can use on the treadmill too to help you!

Here are a few:

 

Zombie Run–I can’t quite run well enough just yet to make this work but I plan to give it a whirl for fun

photo-5

 

Couch to 5K is the standard app most people I know use to start running

 

photo-7

 

A friend of mine recommended this to me for music mixes.  I love it!! Great for walking or jogging

photo-6 

 

 

Elliptical-

-I started with 1 minute and I have been slowly increasing my time ever since.

I am currently up to 10 minutes.

I do this after the treadmill workout.

Here is a video of my sister in law, Beth, showing how to use an elliptical

 

By the way, this is NOT what I look like on the elliptical!!!  LOL….

I go MUCH slower but I’ll get there one day!!

Here is a video of Krystal on the elliptical

 

Arc Trainer-

I started with 1 minute on this and now I am up to 7 minutes.

Here is a video of Beth showing how to use this machine

Here is Krystal on the arc trainer

 

And here is my version!

I really don’t like this machine!!

It is very hard for me but a lot of people seem to like it a lot.

I will just keep working on it little by little.  Slow and steady wins the race!!!

 
Lower Body Strength Training Workout  (2 days per week)
 
Leg Press    
 
1.  Do 3 Sets of 15 reps
2. Try starting at 50 lbs (or do what you can and work up)
3. Count to 3 slowly as you extend your legs and breath out
4. Inhale as you bring back in on 1 count
 

 
Now you may have to fool around with the settings to get it like you want it.
 
You also have to learn how to adjust the seat.  Krystal and I played around with it until we figured it out.
 
I think this is one of the things that intimidates a lot of people about going to the gym.
 
You don’t want to stand around feeling like you don’t know what you’re doing.
 
You want to look like you know what you’re doing!!
 
Well this is what I say to that…you belong there as much as anyone else.
 
 So don’t worry about it.
 
Play around with that machine until you figure it out!!
 
Everyone else had to do the same thing at one point or another.
 
Hopefully this will help a little for those of you that are like me and need extra instructions on how to adjust the seats etc

 

 
 
Leg Extension Machine
 
 1.  Do  3 sets of 15 reps
 2. Count to 3 slowly as you push your legs out
 3.  Bring them back in on 1 count
 
Here we are setting the leg extension machine
 

 
Here is Krystal on the leg extension machine

 
 
Seated leg curl
 
For this we are doing 3 sets of 15 reps at 5-10 lbs
 
Here I am working out on this machine.
 
(Please ignore my stomach in the way!  But hey…at least I can fit in this machine now!)

Calves

For this I use a set of dumb bells

Choose whatever weight you want to start with

We are using 5 pounds

Hold them at your sides

Do 15 front heel raises standing with toes facing 12 o’clock

Then do 15 front heel raises with your feet in a duck position (3 and 9 o’clock)

Then do 15 reps with them facing in (pigeon toed)

Sorry I don’t have pics of that but it’s pretty self explanatory I guess

 

 Hip Adduction/Hip Abduction

There are two machines

On one, your legs are on the outside

On the second, your legs are on the inside

Do 3 sets of 15 reps each per machine

Put it on whatever pounds you feel comfortable with

The lady before me today had it on 90 lbs!!!!  I couldn’t even MOVE it!

I believe I had it on 15 lbs today

 
 

After this, you are done!!

Then it’s time for water and stretching!

This is my workout routine 2 days of the week

I will post the Upper Body next time

I hope this helps and let me know how you’re doing.

WE CAN DO THIS!!

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{ 6 comments… read them below or add one }

Karen P March 15, 2014 at 9:24 pm

Good stuff, Holly. Thanks for sharing your work outs. I love it that your brother and sister-in-law are helping you with your routines. :) Karen P.
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Lady Amanda March 15, 2014 at 9:34 pm

Great blog post. Very informative! Great job ! Am very proud of all of you!

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Natalie March 16, 2014 at 9:53 am

I love the Zombies, Run! app!!
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Denise @ Do you have that in my size??? March 16, 2014 at 2:46 pm

It’s so important to start where you are, especially when working out at all is a brand new experience for you. When I started last year, walking 15 minutes on the treadmill at a SUPER slow pace while reading an e-book was all I could manage, so I did that, was sore a couple of days afterwards, then did it again. I think I could only do it twice that first week, so that’s what I did. I didn’t start any kind of resistance training until I’d lost about 40 pounds just because I wanted to make sure I had built a consistent workout routine/habit before adding more. For me, Pilates Reformer classes twice a week are my whole body resistance training of choice because I actually look forward to them even though I’m consistently the weakest, least coordinated student in class. Hey, I’m there, right?
Denise @ Do you have that in my size??? recently posted..Surround yourself with inspirationMy Profile

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Nicole March 18, 2014 at 12:41 am

OMG!

The Zombie5K is my all-time favorite app! I tried Couchto5k but at my weight (290 pounds) running for a minute was a huge stretch. I loved Zombie5K because it started me off at 10 second running intervals. I did the program for about six months as I working toward running the 2013 Zombie Run in New Orleans. I was able to run the last two miles NON-STOP!!! Progress was super slow but I had the endurance to run for almost an hour without stopping (again, progress was slow :-D ) I was in a car accident a few months ago and am slowly working my way back up to exercising. I am looking into weight training so your post came right on time!!! Thank you for sharing your learning and your journey!

SouthernGirl

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Sue Williamson April 6, 2014 at 4:45 pm

I give you alot of credit going to Planet Fitness. I know exactly how you felt. I too joined Planet Fitness 13 mos. ago & have currently lost 90 lbs. with 26 lbs.to go to my goal. I go 4-5 days a week for 2hrs. I feel so much better after I workout. I was very intimated by the machines & the fact I was older (71). Now on days I don’t go, I feel guilty. It has certainly been worth all the effort just to be able to walk & not be winded. Keep up the good work you look wonderful.

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