Welcome to Your First Day
This program is designed to build a solid foundation of strength without being intimidating. It targets every major muscle group using beginner-friendly machines found at Planet Fitness. Below is your time allocation for the next hour.
Session Breakdown (60 Mins)
A balanced approach to safety and results.
Essential Pro Tips
Every machine has a yellow sticker with instructions and a QR code. Scan it for a quick video tutorial if you're unsure!
Bring a water bottle. Stay hydrated between sets using the filling stations.
Use the provided paper towels and spray to wipe machines after use. It's gym etiquette 101.
For the first two weeks, focus on learning movements correctly, not lifting heavy.
Phase 1: Warm-Up (10 Mins)
Goal: Get your heart rate up and lubricate your joints. Do not skip this!
Step A: Light Cardio (5 Mins)
Head to the treadmill or elliptical.
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1
Brisk Walk Speed 3.0 – 3.5
Step B: Dynamic Stretching (5 Mins)
Perform these movements standing near your machine.
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✓Arm Circles
15 reps forward/backward.
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✓Leg Swings
15 reps per leg.
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✓Torso Twists
15 reps total.
Phase 2: The Workout
Perform 2 sets of each exercise. Rest 60-90s between sets.
Program Balance
Ensures a full-body stimulus.
Phase 3: Cool-Down (10 Mins)
Goal: Lower your heart rate and improve flexibility while muscles are warm.
Part A: Slow Walk
Part B: Static Stretching
Hold each stretch for 30 seconds.
Great Job! 🎉
You've completed the foundation workout.