cnt nase, PE@PF' Training Log nl My oY mockae in fw ot ol= =Warmup: ° ° Treadmill @ 3mph w/ 5% incline for 5 minutes Upper Body warm up movements/stretches: jumping, jacks, windmills, arm circles, huggers, burpees. Alternate these movements for 3-5 minutes. Lower Body warm up movements/stretches: jumping jacks, windmills, high knees, hip flexor stretch, butt kickers, donkey kicks. Alternate these movements for 3-5 minutes 30 Minute Circuit warm up movements/stretches (if included in your program): butt kickers, high knees, arm circles, hip flexor stretch, huggers. Alternate these movements for 3-5 minutes. Cooldown: No matter the workout, end with 5-10 minutes on the treadmill at a slow walking pace and perform some light stretching of the muscles worked. Utilize the stretching cage in the Abs & Stretching area of the gym for stretches. Starting weights to use ° 000000000000 Any Upper Body exercise that uses a machine: start with 15-45Ibs Flat Bench DB Flye: start with 3-15lb dumbbells Seated DB Overhead Press: start with 3-20lb dumbbells Standing DB Lateral/Front Raise: start with 3-10lb dumbbells Barbell Curls: start with a 20-40lb barbell Standing DB Curl/Concentration Curl: start with 5-15lb dumbbells Overhead DB Triceps Extension: start with 3-10lb dumbbells DB/KB Goblet Squat: start with 10-25lb dumbbell or kettlebell Leg Press Machine: start with 25-55lbs Leg Extension Machine: start with 10-40lbs Lying Leg Curl Machine: start with 15-30lbs Calf Press Machine: start with 25-5SIbs Abdominal Machine: start with 15-45|bs = Write down the weights you use, either on the workout sheet or on your phone! = Research the exercises your first few times before working out! This is the best way to ensure good form and less confusion. Utilize the Planet Fitness app, located in the Workouts tab there is an equipment and exercise tutorial that will demonstrate most of the exercises. YouTube is also a great tool for looking up exercises. Starting weight notes ° Do not use the heaviest weight you can lift right away; we want to ease into the workout and let your body get used to having its muscles and joints under an external load. We want safe and long-term changes. A good way to figure out the weights you should use is to estimate 60-70% of what your 1 rep max is (maximum amount you can lift for one repetition.) This can be done by selecting a weight that allows you to do the first 15 reps of a set with moderate difficulty (assuming 3 sets of 15 reps.) By the end of the 15" rep, you should find it somewhat difficult to lift but NOT so difficult as to strain, hold your breath, or shake excessively. If you are reacting this way to the weight you are lifting, you should lower the weight by a little. By the 15" rep of the last set (assuming 3 sets of 15), you should be struggling to complete the lift, but able to do so without sacrificing form. This is the perfect intensity you will want to sustain whether you are new to weight training or experienced in the gym.+ Progression © Ifyou find you can do the last rep of the last set with little effort, then it’s time to famental print of aight rlbng, Nogaro continly cualeng your HO by increasing your weight lifted will a Sis Hae St avo eve ey 2 a ntually lead to plateau even if you increase the number of exercises you perform. If weight is too light, progress in 5% increments oF next closest weight option. You can add weight one set at a time and keep the weight the same for the next sets (for example 3 sets of 15 reps: 35x15 25x15 25x15). * Cardio (if Included in your program): © The duration/stride/speed | have written down are loose guidelines; you can follow them exactly or lighten/increase the load as you see fit. The key is to either increase duration and/or resistance/speed every time you have a cardio day. When first starting out, exercise at a level in which you are out of breath but can still hold a conversation. As you progress throughout several sessions of cardio, you want to work towards 2 level in which you are so out of breath throughout the workout you can hardly keep up 2 conversation, Google ‘Talk Test’ for more information. These intensity parameters are only meant for cardio and 30-minute circuit workout days. 30 Minute Circuit (If included in your program, yellow room located in front of gym): © Runs ona red light/green light system. Green light lasts for 60 second; red light lasts for 30 seconds. Exercise when the light is green and rest/hydrate/sanitize/move to the next light is red. Alternate between strength | body strength machine or step station when the machine and step station. If you follow the circuit closely, you can get a great ful workout in 30-40 minutes. More info on this in the Planet Fitness app under the Workouts tab. This workout only requires three step station exercises: knee \ift, and over the top. There is a diagram in the 30 Minute Circuit room explaining these exercises. Alternate these step station exercises as you go through the workout. lunge, * General notes Resistance bands can be found in the functional training room on the equipment in the middle of the room. The green band has the least amount of resistance while the blue band has the most amount of tension. Wrap them around the hooks and pullup bars in the functional training room to do any exercises that use resistance bands. Remember to practice good breathing techniques. Inhale as you lower the weight, and 5 exhale as you lift the weight. The Planet Fitness app is a good resource for researching exercises. All the equipment in a scannable QR code that demonstrates how to use the equipment diagram showing the muscles worked and ° our gym has properly. The strength machines also have a the proper form. Write down the weights and reps on the workout log or on your phone. You can record them as weight X reps, such as 60x12. © Sanitize equipment and re-rack weights when you are finished using them. If you have any chest pain, discomfort in your upper body, or are lightheaded, strongly consider ending your workout. Have fun and good luck on your fitness journey!! ° °