How to get a great workout in at Planet Fitness

Everyone is always giving Planet Fitness a bad rep but I think Planet Fitness can be great depending on the individual and their training goals. In fact more than half of my online clients workout at Planet Fitness, so when I went in to see what they had I was quite surprised with everything they have to offer for only $10 a month.

One of the biggest reasons people complain about Planet Fitness is because they feel limited to what they can do since there is no squat rack, barbells or weights heavier than 70lbs. I admit that does suck but let us not forget that the gym only cost $10 a month so you can't expect too much. So while working out at Planet Fitness limits you to heavy strength training, you can still do a lot of other things so let me show you:

 

#1 - Weights:

As I mentioned they don't have a squat rack or barbells which in my world is very sad but it's a $10 dollar gym, don't expect too much.

The majority of my clients training is centered around weight training so I have them use dumbbells, ez bars, straight bars and the cable machines all of which PFit has. There are soooooo many different exercises you can do with this stuff alone.

My favorite dumbbell exercises:

  • overhead press
  • single leg deadlift
  • goblet squat
  • bent over row
  • bicep curls
  • dumbbell swings
  • My favorite ez or straight bar exercises:
  • weighted lunge variations
  • straight leg deadlift
  • bent over row
  • push press
  • weighted squat variations

My favorite cable exercises:

  • face pulls
  • pull throughs (for dat booty)
  • abductors
  • weighted kickbacks
  • paloff press variations
  • crunch variations
  • lat pull down
  • seated row

 

#2 - Treadmill:

Surprisingly there is a lot of things you can do on a treadmill besides run, here is a list:

  • walking
  • walking at incline
  • sprints
  • sprints at an incline
  • running (although I don't recommend it)
  • side to side shuffles
  • low squat side to side shuffles
  • reverse mountain climbers
  • walking lunges
  • bear crawl

#3 - Stair Master:

The stair master is one of my favorite machines for cardio because it's tuff shit. Here is one of my favorite routines:

5 min warm up

30 sec high intensity • 1:30 min low intensity • repeat 5 times

5 min cool down

#4 - Body Weight

I think when we are at the gym we forget that we can still take advantage of body weight exercises. Here are a few of my favorites:

  • Glute bridges
  • Hip thrusts
  • Single leg squats
  • Lateral Lunges
  • Jump Squats
  • Push-Ups
  • Pull-Ups
  • Up-Down Plank
  • Shoulder Taps
  • Planks
  • Foot Hand Crawl
  • Dead Bug

I hope that you found this blog post helpful and gave you ideas for the many things that you can do at Planet Fitness. Please share this post with your Planet Fitness friends so they know how to get in a good workout :)

Love,

Devon Day