Anyone who’s visited a Planet Fitness gym in the last several years has seen the bright circular workout rooms that carry the corporation’s branding and aspirations.
Planet Fitness’ Express 30-Minute Workout includes 20 stations split between 10 machines and 10 stepping blocks. Individuals do 12 reps per machine or continue the step routine for 60 seconds before rotating to the next station.
Signs recommend users do the routine two to three days per week in order to recover and avoid injury. That helps make it a useful workout routine for beginners developing basic strength and familiarity with workout machines and motion.
Since many continue to exercise away from public facilities, it’s imperative for weekend warriors to take as many lessons from these shared spaces and incorporate them into individual practice.
Here’s a look at the 10 machines used in the circuit as well as variations individuals can use to target similar muscle groups at home:
1. Chest Press
Muscles Worked: Pectorals, Deltoids, Triceps, Biceps
No Equipment Alternative: Push-ups. As tried and tested as it comes, the pushup engages and trains many of the same muscle groups. Ankle weights and dumbbells can bump intensity while kneeling can ease intensity for newer participants.
2. Leg Press
Muscles Worked: Quadriceps, Hamstrings, Glutes
No Equipment Alternative: Lunges. Get those feet hip-width apart and alternate stepping forward into a 90-degree angle. Again, ankle weights and dumbbells, as well as resistance bands, can offer extra work.
3. Lat Pulldown
Muscles Worked: Latissimus Dorsi, Biceps
No Equipment Alternative: Pull-up. While certainly a bit more difficult than a gym pulldown, the pull-up provides a similar workout to muscles in the back and arm.
4. Shoulder Press
Muscles Worked: Deltoids, Trapezius, Triceps, Pectorals
No Equipment Alternative: V push-up. Yes it burns and isn’t much fun, but the V push-up is a shoulder boulder builder and a great no-equipment workout. With hands shoulder length apart, walk feet in toward chest to form an upside-down “v” before pushing-up.
5. Leg Curl
Muscles Worked: Hamstring, Calves
No Equipment Alternative: Standing curl. Stand tall and keep those feet and knees together. Alternate curling each leg up toward the glutes as many times as needed. Ankle weights and resistance bands can add to effectiveness.
6. Bicep Curl
Muscles Worked: Biceps, Lower Arm
No Equipment Alternative: Leg Resistance Curl. Sit down and wrap an arm underneath the ankle and foot. Complete a curl but use the leg’s strength to press against the curl all the way up.
7. Tricep Extension
Muscles Worked: Triceps, Forearms, Latissimus Dorsi
No Equipment Alternative: Dips. Find something to lean back onto and let the hands and arms lower the body down and up to exhaustion. Weighted vests can add to the workout.
8. Leg Extension
Muscles Worked: Quadriceps
No Equipment Alternative: Slow squats. While not as isolated, the repeated slow squat is an effective addition to any in-home bodyweight workout.
9. Seated Row
Muscles Worked: Latissimus Dorsi, Trapezius, Rhomboids, Biceps
Alternative: Pull to Bar. With access to a sturdy bar, back blistering row workouts can be replicated outside the gym by using gravity to act as resistance to the pulling motion.
10. Abdominal Curl
Muscles Worked: Abdominals
No Equipment Alternative: Plank work. Work from comfort whether that’s planking on elbows or hands. Variants include targeting obliques by leaning to each side tucking in knees for cardio-boosting mountain climbers.
Eric J. Wallace can be reached at [email protected] or 850-525-5087.
This article originally appeared on Pensacola News Journal: 10 in-home takeaways from Planet Fitness’ 30-Minute Workout circuit