Thank you this was so helpful! I’m new to planet fitness and have been sticking to cardio only bc I’m intimidated by the strength machines but I think I’m going to try this circuit to get more comfortable using the machines! Very much appreciated 👍🏼
Hi Britney. Thank you! I’m glad this video could help as you get started! I think the 30 min area is a great place to orient you to the machines. You’ll find that they’re very similar when you move to the dedicated strength training area.
Don't worry the strength training isn't as intimidating as it looks and most people dont care even if you look like an idiot because we all started somewhere and will if anything give you pointers on how you should be doing it
I use this circuit every time I go to PF but only the machines. I go late at night so nobody is monitoring the area lol. I am glad you made this video so I can see how you use the platforms as well
Hi, Kiki. Hope you had a great first day! I’m so glad this video helps with your 30 min workout tomorrow. Enjoy the circuit! Also, I put together a Beginner’s Gym Guide in case you want to build a workout plan as you spend more time in the gym! ua-cam.com/video/m1UF4RgGoY0/v-deo.html Keep up the good work!
I’m with fitness connection and I love it. Im going to join planet fitness but I will still be with fitness connection too. Both are used for different
This is my safe place; I am 77 and go 3x week. I have my routine down; I have been able to increase reps, and/or increase weights. Consistency is definitely the magic to changes in body development; however, it still requires my positive self talk to go to the gym after a 9-5 office job👩💻 and not straight home.🏕🙏
Great video. The only think missing for newbies is all the adjustments that can be made on each machine. And my PF doesn't have anything numbered either! GAH!! While I don't use this room the way that it was intended, I do 2 sets of 15, clean and move on to the next machine. I would never stop anyone who was obviously using the room as it was intended. It is so FRUSTRATING that folks come in here and just sit on a machine forever. Get on their phone, stare off into space, talk on the phone, act as if they are the ONLY one in there as I get closer and closer. And I hate skipping a machine, so I'm the one that will ask you if you are almost done! I remember 15 years ago when gyms were so much smaller and equipment was at a minimum and EVERYONE got off the machine when they were done with a set to let anyone else pop on if needed - or work in sets together. STOP BEING HOGS! Do your set and get off the machine if you can see someone is waiting! BE CONSCIOUS AND CONSIDERATE :) THANKS!
Thank you so much. This was really helpful. I am new to gym life and this gave me great instructions on the 30 minute workout. I wish my PF had a trainer like you.
Hey Rebecca! Thank you! That means a lot to hear ☺️. Glad you can get a great workout in with this video. I’m producing more tutorials on EVERYTHING in the gym so hopefully those can help get you more comfortable as you get more familiar with the gym life! Keep working hard!
I joined two years ago: July 2022. I was intimidated by the workout. As of today, I've been on the circuit twice (Last week and yesterday). Last week I did 5 weight machines s and 5 step routines. Yesterday, i did all 20. 5 and 5, rest, then the other 5 and 5. I'm ready to include this twice a week hoping to do all 20 with no extra break.
Ty 4 Sharing your planet fitness 30 minute circuit workouts. 💯👏👏 I'm new to planet fitness and I thought it could help me with my skating ⛸️. I recently picked up ice skating again after being off the ice for over 25 years. When I saw you doing lunges in the 30-minute workout session.🤔 I knew immediately that this is going to improve my overall health and skating techniques ⛸️💃 Once again, thanks so much for sharing💯 🤜
thanks for this video. i didn't realize there was an exercise for each platform. i thought you just picked an exercise you're comfortable with. i did alternating toe touches each time as fast as possible and i was so gassed by the time i finished.
Thank you! I knew how to operate the machine weights but had no idea what to do with the step platforms. I will be playing this video at PF next time I go!
Thank you very much. This video is very helpful. I'm not a beginner but have trouble going to the gym knowing that I have a 1+ hour workout ahead of me. So, I decided to try this express workout. I have the problem you mentioned of people not having a clue how to do a circuit and so interfering with my workout, resting on equipment in this area because it's away from the other machines and interfering with my workout, etc. I do ask them politely to move but Planet Fitness needs to do a better job of explaining to patrons that the area is for circuit training ONLY. I also agree with you that the workout may not be challenging enough. I'm out of shape now so this workout is OK but I can already see that when I'm in better shape I'll need to get a more challenging workout. Thanks again for this helpful video!
Thank you for this video. My husband and I recently joined PF and on Friday I do the 30 minute express with a trainer for the first time in years. I am extremely out of shape, looking to get into cardio and weight training. Thanks again!
Thank you so much. I have been going to PF for several years and basically just using various machines. I often go back to the 30 minute version for lack of knowing what to do. I use the machines but have not used the steps. Now will do both I need cardio to work on increased lung function as I have COPD.
I’ve been using the 30 minute circuit for several months, it is the best workout in the place if you do it right. As far as the weights go, I set the weights high enough so that I’d hit failure just before the 60 seconds are up. For the knee ups try to balance yourself on one leg for 3 seconds and lean back a little bit to strengthen your core stomach area. You can do some great modifications to get the best out of this work out. But please do the circuit as you’re supposed to do it AND don’t use it like your personal couch at home and sit on the machine for 15 minutes looking at your cell phone every four minutes… oh yeah and I’m 58… no excuses
I started using the 30 minute room. I don't use the blocks. I like the order of the machines. I do light weight high reps. Normally nothing over 20 lbs but I do it 50 times. Anything with legs. I do 50 lbs 50 times. I go twice a day..once in the morning for weights then after work for cardio.
Nice, this is the most informative video on the circuit I have seen so far. For the strength training I think I going to try to find a weight I can do for 60 seconds straight, or at least do for 25 seconds rest 10, then another 25 seconds.
Great Video on this great offering from Planet Fitness. Sadly its very true what is stated that PF Staff never check or enforce room use. Sadly you may have to skip machines while someone uses the machine to check their Texts or just ignore the interval timer.
This is Great! I just started going to PF and the people there are mostly just sitting around at a station using their phones! lol... but it's great to know that I could work around them and actually know what I could do at each station. Thanks for sharing!
Thanks for the tips on the step boxes! I've been doing AMRAP (as many reps as possible) for the full 60 seconds at each weight station, making it as difficult as possible.
Thankyou for showing alternative cardio exercises. It’s really frustrating though when people are either just sitting on a machine on their phone or not using as a circuit and breaks your momentum. Tomorrow morning the signed coming out from the corner guaranteed. Time to educate. Cheers
Thank you for the video. I've never seen anyone use this room and was curious how it worked. Has the feeling of the blocked off living room that's reserved for guests. I didn't notice a sign at my gym for the blocks. Will probably cheat and do two laps without them at a slightly higher weight.
It looks good for someone like me who is starting back. You could try to increase reps, increase weight, decrease weight and go to failure, or do a reverse pyramid and go to failure. PHA used to be a big thing.
Thanks for the great explanation! I’ve been using the 30 minute circuit room since I joined Planet Fitness 5 months ago but I never use the step platforms. 😂 I’ll definitely use this video the next time I go to the gym. 👍🏼
Thanks, great video! A question: The weight stack increases by 15 pounds for each increase. There is also a drop down weight. Is the drop down weight 5 or 10 pounds? No one seems to know! Keep up the good work!
Great work, NoGoodMan! Got a full strength workout in then! I’ve been to a few Planet Fitness locations and noticed that some don’t have the poster listing the step exercises which is not ideal!
Quite helpful guide, I already knew how to use the majority of the machines, the only problem I had was the steps because while I see that your PF has a chart there, my local one does not and at the time that I go there are usually people using the area though they usually just use the machines and I didn't really see any QR codes on the steps or anything so pretty sure they're just neglected by most 😂 It also took me a minute to find the light because ours isn't a red /green traffic light But after a minute I saw that the surrounding perimeter of the ceiling had One of those hidden LED strip lights that alternated color which I quite liked more since it's the entire ceiling 😂
Thanks for the break down of the boxes! My gym has a sign, but it's not very helpful, so this really helped to see. It's so many steps to remember, though. Do you think it would be possible to make a short of just the 10 box stations to act as a quick review before jumping in?
Hey, TJ! Thanks for your comment. I’m glad my video could help! That’s a great idea for a short! I’ll work on that this weekend for you and everyone else to have quick access to!
A great triceps exercise and pump is when you use a tricep bar while facing a way from cable attachment walk forward a step so you get a pre stretch bend forward alittle then do tricep presses.Facing away from attachment helped me get better development than doing them facing attachment while up close.
This has been my problem, most people see I am CLEARLY doing the full circuit...they come in and jump on the machine I am supposed to use next eventhough there are 9 open machines they can use. Then they stay on that machine for FIVE minutes or more. I started putting my water bottle on the next machine this helps a little.
I sometimes like to go longer than 30 personally especially if I’m focusing on a specific muscle group or maybe after an injury. However I also only go when my pf is completely dead at hours nobody’d want to go and I take note of my surroundings and switch it up if see someone wants to use a machine cuz I’m flexible. I personally hate to be the asshoke that hogs a machine or weights. Helps my location is a bigger PF and has dupes of nearly every machine and I’m a night owl so i can manage to get in when there’s only 2 people there🤣 but I don’t use the 30 all the the time anyhow. It’s actually usually empty when I go. I almost never see anybody in there.
Thank you for posting this video. I'm new to the gym and have only been doing cardio bcuz i'm not sure how to use any of these machines. I think i'll try them out tomorrow. Do these machines not require you to adjust the seating ?
Hi Claire! You’re welcome! That shouldn’t be a problem unless you move into a station that someone’s supposed to move into next. So I suggest moving to a station that doesn’t have anyone in the station preceding it. However, 90% of the time the room has very few people whenever I check it out so it may not be an issue at all!
Question about Seated Row: are the elbows supposed to stay in line with body or do they point out to the side as you are rowing? Thanks so much for the video! I really wanted to see examples of the Step exercises (I never can tell from the Planet Fitness chart on the wall, usually someone is blocking it using a machine).
Great job for getting back into it, Rob! Starting out, every 2nd day is a good idea to have recovery in between. As you build more strength and endurance, could do a 2 day on-1 day off schedule ; ex. Monday and Tuesday work. Wednesday rest. Thursday and Friday work.
What I’ve been doing is 30-35 min of treadmill for cardio then heading to the machines in this area for 2 reps of 10 each station. When I go there’s almost no one ever in the zone so I’m not taking up space barely more than the allotted time
1:44 I have never seen anybody doing an Express workout at my PF. Perhaps it happens when I am not there. Usually, the room is empty, so since it is just off of the main machine room, sometimes people do go in and use a machine if the other main ones are busy. I've never noticed PF staffperson coming around to kick out anybody who is not doing the Express routine. Does this happen at other PF locations? Good videos, thanks.
It's the same at my PF, I usually have the area all to myself during the time I go (early morning). I have only seen the staff go in there to clean the equipment, nobody enforces the "circuit" lol
@@playboymaxim If the staff ever say anything about me using an Express machine when I'm not doing the full circuit, I will ask what sense there is having machines that aren't being used except as dust collectors. I've yet to see anybody do a full circuit. Most people do one or two machines and then leave and go to the main room.
LOL pretty much the same here, occasionally someone will come in and try to do the circuit but it's rare. I will move out of the way when this happens.@@SashineB
Great video where are you getting the 12 reps from though I was able to knock out 20 to 25 in a lot of mine even with really heavy weights. Also if you add the suggested wall images of jump squats Burpee’s and other, it’s not 30 minutes but you could make it 30 minutes
I switch them up because I feel like the cardio takes away from my strength training (can't lift as much when tired) But I'm a super noob and don't really know much
Hey there! On its own it’s a good way to get activity. However, weight loss will also depend on nutrition and other factors, which I cover in these videos here: Gym Beginner Series ua-cam.com/play/PLIdnIYrStlW81ZY6GTtclN_nTqzd82wnT.html
For complete beginners, doing one set of 12 reps for each muscle group will be sufficient as long as you do it a minimum of 3 times a week. For intermediate or advanced, 1 set per muscle group per workout, or, 3 sets per week is simply not going to be enough. You'd either need to go around the circuit several times per workout 3-5 times a week. Or you could perform dropsets at each station so that you only have to go around once or twice. For intermediate or advanced people, it's probably better just to use your own workout plan. Or use this circuit if you're absolutely crunched for time. Keep in mind also, that if you do go around the stations multiple times, each muscle group is getting a TON of rest, which will be conflicting when trying to get muscle growth results. If hypertrophy is your goal, it's better to do straight sets rather than circuits.
How do you memorize all of these stations? Daunting! I've been using machines outside of this room with a fairly similar routine to what I did at a different gym years ago. Just wondering what this room is about in an effort to make the most of my membership. I think I'll continue the tried and true. TFS!
I hsve a question having just started this method. Would 3 days a week be enough for this to be effective or should it be a 6 days a week routine to see any benefits?
I have been wanting to go into the 30 minute workout. I am in such bad shape and I am trying to lose weight and regain my life! Would you suggest this for weight loss? My hips and thighs are the area I want to target asap!
Hey, April! Go for it! It’s a great spot to hit all the major muscle groups and perform cardio. A combination of this 30-minute workout + dedicated cardio training on the machines would be an ideal workout regimen for weight loss, but you’ll also need to factor in diet and a calorie deficit. You won’t be able to target specific areas for weight loss, however, performing squats, lunges and other lower body exercises will help strengthen and tone!
Anyone watching this, don’t mimic his leg press procedure. You should never fully extend your leg on a leg press. Push out slowly until your knees are just slightly bent then slowly return to start position. Never push out hard to your locked knee position or your legs can quite literally fold backwards
Will I get in trouble at planet fitness for doing the Olympic lifts with a manageable dumbell free weight where I don’t have to drop them on the way down? They have them demonstrated on their app and always thought they would be great to incorporate into my lifting routine as they have speed and weight combined and use pretty much every single muscle group legs core back upper body.
Questions I just now hit every machine in the gym. One set as hard as I could go til failure Catch breath Next machine same thing and so forth 1. Is this an effective workout 2. 30 mins post workout my heart rate is still high...did I push too hard?
Hey there! This is interval training and it sounds like you put in a great effort going until failure and increasing your heart rate. If your goal was to burn calories/build cardiovascular endurance with some strength training yes. However, in terms of muscle growth, this isn’t the most effective way since you’re only hitting each muscle group for a short amount of time. An elevated heart rate after interval training is very common and isn’t usually an indicator that you pushed too hard. Overall, nice job!
@@KevTheTrainer Thanks. I only started recently lifting and I have been concentrating on one muscle group at a time. Dumbbells one time, machines next. 3 sets til failure. I still haven't worked out a real system but tonight I just felt like running the gambit. Thanks for information
Nice job! Sounds like a substantial strength workout if you’re cycling through dumbbells and machines. Keep track of the weights you’re using then gradually increase. You’ll have a routine in no time
A few things to note at my PF... 1) the machines are in a different order. 2) we don't have the stepping blocks (unless I've blocked them out of my memory), 3) nobody EVER checks or follows the green and red lights. It's also not used much, so coming and going or going out of sequence isn't an issue.
Great notes, Gaetano! Curious what the other stations were in place of the stepping blocks. It is pretty open most of the time, so certainly agree with the flexibility of being able to go in your own order.
@@KevTheTrainerI love this circuit. I do cardio first then use this every other day. I do get frustrated with people who come in and sit on machines, not following the lights and checking phones. I usually skip to the next open spot then go back to what I missed but it’s frustrating.
More helpful and informative than anything on the PF app...smh. let's hope I can get out of my contract once my year is up. 😮💨 I definitely think doing the 30 minute express 3X may definitely make for a better workout. I plan on trying that next time, taking 30 minute incline walks on the treadmill between runs to cool down and yet keep moving.
That shit is so annoying when the gym is relatively empty and people come in the 30 min area and use the same machine for 27 mins when you’re just trying to get a quick full body workout in on a lunch break. It’s like do people think it means 30 min per machine?!? Good God it pisses me off! They’ll be “resting” there on their phone doing like 10 sets and shit! Like I don’t wanna start drama but there’s a reason all those machines are together! If you’ve got time go find that same equipment on the floor! I don’t have time for a scavenger hunt or to run from machine to machine. 😡
Are the movements you're doing on the steppers required or just your suggestions? I am a senior with balance issues so just stepping up and down would be a big deal for me! Thanks!
Hi, Stoogeswoman! These are the exercises described on the official Planet Fitness 30 Minute exercise list, but definitely modify and change up the exercises based on your own body and abilities! Alternatives to stepping could be marching your knees in place if that’s possible, as well as performing similar movements without the stepper. That’s how I’d approach it!
Can't hardly do this at my PF. People can't or won't follow area rules by doing multi-set lifting. Some stay on machine 10-15 minutes. I tried to adjust by skipping and coming back to a machine, but sometimes there are 5,6 or even 7 people doing this. Wonder what they think the barriers, stop light and large rule sign are there for???
bro this workout works to burn fat, i would do the express then do 40-60 minutes treadmill. did it fasted cardio. but the only downside is people will camp out and use it like normal. depending on the time and gym its impossible to do. i have to drive 18 miles from my house to go to a planet further away just to do this with less interruption. sometimes i go and run to the main area hop on a machine and use it and go back.
Yup, I have to agree with other reviews, the 30 minute workout is great UNTIL someone rude walks in and takes over a machine for 4 sets of 10 each at random machines interrupting the flow. Then people will come in and insert themselves right smack in the middle of two people working out to only sit on the machine and scroll through their phone. I am losing patience and don't understand how they were raised to be so rude. I look around the gym and see the same machine open out in the big equipment area. Just don't get it. I love the circuit on the few days I can go in and do the whole circuit in order without anyone coming in.
Oh no! Hate when that happens and feel bad it’s getting in the way of your workout! A good solution for PF would be for the 30 min express area to operate like the black card amenities in which people have to check in with the front before entering. Until then, I hope you’re still able to get a good workout in, amidst all the inconveniences!
@@KevTheTrainer That's a good suggestion, because right now staff does not monitor that area at all. I am fortunate that I am able to go at times when the gym is the least crowded, so I have the area to myself most times. It's like having my own private gym lol
Be a snitch. The area is supposed to be monitored and if no one is using it they are lax (at least the PFs near me have been) but if someone is doing a circuit then they will get mad I'd you even use the cleaning equipment from the area and you aren't doing 30 min circuit workouts.
Hey, Dagny! It is a short amount of time to clean that does have you moving quickly during the rest period. If you need a little more time and there’s no one else working around you, you can always work out a bit longer during the next rest interval if wiping down overlaps.
@KevTheTrainer thanks, and I seen it mentioned elsewhere that you could bring a cloth or saturated paper towels with you as you move around.. , thanks for the video, exciting!
Hi, Cinthya! The steppers do not say what exercise to do, but there should be a poster showing the exercises. Unfortunately, there are some Planet Fitness 30 Min Areas where I have not seen them, which really leaves the member in the dark when they're in that area!
I love the 30 minute work out, but at my planet fitness people use the 30 minute machines to play on there cell phones for 30 minutes or more. Think its a hand to eye work out
an interesting idea, but only 60 seconds per station and only 30 seconds to wipe down the station, rest, hydrate, and get set up at the next station seems like not nearly enough in both cases. As an out of shape newbie I would feel way to time pressured, and also feel way to silly/self conscious doing the more elaborate cardio steps.
Thank you this was so helpful! I’m new to planet fitness and have been sticking to cardio only bc I’m intimidated by the strength machines but I think I’m going to try this circuit to get more comfortable using the machines! Very much appreciated 👍🏼
Hi Britney. Thank you! I’m glad this video could help as you get started! I think the 30 min area is a great place to orient you to the machines. You’ll find that they’re very similar when you move to the dedicated strength training area.
Thanks for this video it’s very helpful it’s really frustrating with the planet fitness when they don’t have any personal trainers there anymore
I just joined PF. This was very helpful. Thank you.
😅
Don't worry the strength training isn't as intimidating as it looks and most people dont care even if you look like an idiot because we all started somewhere and will if anything give you pointers on how you should be doing it
I use this circuit every time I go to PF but only the machines. I go late at night so nobody is monitoring the area lol. I am glad you made this video so I can see how you use the platforms as well
That’s cool! Yes, the instructions for those step exercises aren’t clear so glad this could help!
typically what time in the night do they stop monitoring the area?
@@AS-dc9fy10 pm all the way until 6am at my pf
@@AS-dc9fy At mine they don't monitor it at all (I work out at 4:15 PM).
I thought I was the only one that only use the machines in the circuit area. I do my Cardio on the treadmills.😂😂
So helpful & exactly what I was looking for! Today was my first day at planet fitness & am planning on doing the 30 minute workout tomorrow!
Hi, Kiki. Hope you had a great first day!
I’m so glad this video helps with your 30 min workout tomorrow. Enjoy the circuit!
Also, I put together a Beginner’s Gym Guide in case you want to build a workout plan as you spend more time in the gym! ua-cam.com/video/m1UF4RgGoY0/v-deo.html
Keep up the good work!
Same here I'll be doing that one tomorrow I'm just learning the machines
Liar
I’m with fitness connection and I love it. Im going to join planet fitness but I will still be with fitness connection too. Both are used for different
This is my safe place; I am 77 and go 3x week. I have my routine down; I have been able to increase reps, and/or increase weights. Consistency is definitely the magic to changes in body development; however, it still requires my positive self talk to go to the gym after a 9-5 office job👩💻 and not straight home.🏕🙏
Good stuff. Thanks. My local gym has no explanation poster.
On your squat jumps you should alternate your step down foot.
Extremely helpful. I very much appreciate the step demos plus the possible modifications. Thank you!
You’re welcome, Angela! Glad this video could help!
Great video. The only think missing for newbies is all the adjustments that can be made on each machine. And my PF doesn't have anything numbered either! GAH!!
While I don't use this room the way that it was intended, I do 2 sets of 15, clean and move on to the next machine. I would never stop anyone who was obviously using the room as it was intended. It is so FRUSTRATING that folks come in here and just sit on a machine forever. Get on their phone, stare off into space, talk on the phone, act as if they are the ONLY one in there as I get closer and closer. And I hate skipping a machine, so I'm the one that will ask you if you are almost done! I remember 15 years ago when gyms were so much smaller and equipment was at a minimum and EVERYONE got off the machine when they were done with a set to let anyone else pop on if needed - or work in sets together. STOP BEING HOGS! Do your set and get off the machine if you can see someone is waiting! BE CONSCIOUS AND CONSIDERATE :) THANKS!
They all adjust the same way, and if people are doing numerous sets, they can stay there
Thank you so much. This was really helpful. I am new to gym life and this gave me great instructions on the 30 minute workout. I wish my PF had a trainer like you.
Hey Rebecca! Thank you! That means a lot to hear ☺️. Glad you can get a great workout in with this video. I’m producing more tutorials on EVERYTHING in the gym so hopefully those can help get you more comfortable as you get more familiar with the gym life! Keep working hard!
I joined two years ago: July 2022. I was intimidated by the workout. As of today, I've been on the circuit twice (Last week and yesterday). Last week I did 5 weight machines s and 5 step routines. Yesterday, i did all 20. 5 and 5, rest, then the other 5 and 5. I'm ready to include this twice a week hoping to do all 20 with no extra break.
Thanks for providing this helpful video. I always see this circuit but always been intimated. Now I'm gonna try this out.
Ty 4 Sharing your planet fitness 30 minute circuit workouts. 💯👏👏 I'm new to planet fitness and I thought it could help me with my skating ⛸️. I recently picked up ice skating again after being off the ice for over 25 years. When I saw you doing lunges in the 30-minute workout session.🤔 I knew immediately that this is going to improve my overall health and skating techniques ⛸️💃
Once again, thanks so much for sharing💯 🤜
I joined PF this week, it’s new to our area and I’m looking forward to trying this out. Thank you!
thanks for this video. i didn't realize there was an exercise for each platform. i thought you just picked an exercise you're comfortable with. i did alternating toe touches each time as fast as possible and i was so gassed by the time i finished.
I am also doing whatever platform exercise works for that day, love the workout!
Thank you! I knew how to operate the machine weights but had no idea what to do with the step platforms. I will be playing this video at PF next time I go!
Thank you very much. This video is very helpful. I'm not a beginner but have trouble going to the gym knowing that I have a 1+ hour workout ahead of me. So, I decided to try this express workout. I have the problem you mentioned of people not having a clue how to do a circuit and so interfering with my workout, resting on equipment in this area because it's away from the other machines and interfering with my workout, etc. I do ask them politely to move but Planet Fitness needs to do a better job of explaining to patrons that the area is for circuit training ONLY. I also agree with you that the workout may not be challenging enough. I'm out of shape now so this workout is OK but I can already see that when I'm in better shape I'll need to get a more challenging workout. Thanks again for this helpful video!
Thank you for this video. My husband and I recently joined PF and on Friday I do the 30 minute express with a trainer for the first time in years. I am extremely out of shape, looking to get into cardio and weight training. Thanks again!
Thank you so much. I have been going to PF for several years and basically just using various machines. I often go back to the 30 minute version for lack of knowing what to do. I use the machines but have not used the steps. Now will do both I need cardio to work on increased lung function as I have COPD.
I’ve been using the 30 minute circuit for several months, it is the best workout in the place if you do it right. As far as the weights go, I set the weights high enough so that I’d hit failure just before the 60 seconds are up. For the knee ups try to balance yourself on one leg for 3 seconds and lean back a little bit to strengthen your core stomach area. You can do some great modifications to get the best out of this work out. But please do the circuit as you’re supposed to do it AND don’t use it like your personal couch at home and sit on the machine for 15 minutes looking at your cell phone every four minutes… oh yeah and I’m 58… no excuses
I started using the 30 minute room. I don't use the blocks. I like the order of the machines. I do light weight high reps. Normally nothing over 20 lbs but I do it 50 times. Anything with legs. I do 50 lbs 50 times. I go twice a day..once in the morning for weights then after work for cardio.
This is very helpful just started working out at pf alot of the equipment is intimidating... going to start doing circuit
Thank you so much for this! That room looked so intimidating so I’ve never even walked in there, but I will definitely try it out now
This is a great video, thank you! I’m a beginner and this is SO helpful!
Nice, this is the most informative video on the circuit I have seen so far. For the strength training I think I going to try to find a weight I can do for 60 seconds straight, or at least do for 25 seconds rest 10, then another 25 seconds.
Thank you! Yes that sounds like a solid plan! Try it out!
Great Video on this great offering from Planet Fitness. Sadly its very true what is stated that PF Staff never check or enforce room use. Sadly you may have to skip machines while someone uses the machine to check their Texts or just ignore the interval timer.
This is Great! I just started going to PF and the people there are mostly just sitting around at a station using their phones! lol... but it's great to know that I could work around them and actually know what I could do at each station. Thanks for sharing!
Hey, Conrad! Thanks! Yeah people sitting around is quite common, but I’m glad you know you can work around and get a good workout in. Keep it up!
Thanks for the tips on the step boxes! I've been doing AMRAP (as many reps as possible) for the full 60 seconds at each weight station, making it as difficult as possible.
Great video. Thanks for posting this. I just tried this section without the help of your video. This week is definitely going to be better.
Thankyou for showing alternative cardio exercises. It’s really frustrating though when people are either just sitting on a machine on their phone or not using as a circuit and breaks your momentum. Tomorrow morning the signed coming out from the corner guaranteed. Time to educate. Cheers
Thanks so much! Im heading to PF after work tomorrow. This is perfect.
Going for the 1st time today
Excellent Video. Thank you
What a great helpful video! Thank you!
Hi Kev, I really appreciate you demonstrating the steps!! This super helpful!!👍😊
Thank you for the video. I've never seen anyone use this room and was curious how it worked. Has the feeling of the blocked off living room that's reserved for guests. I didn't notice a sign at my gym for the blocks. Will probably cheat and do two laps without them at a slightly higher weight.
I usually have the area to myself when I go in the morning lol
Thank you for your help. This was really useful. I've been using it but now I can include more challenge to the workout.
Hi, Taylor. You’re welcome! Glad this could help you increase the challenge level! You got this!
Thank you for doing this video!
It really helps!
OMG… I’ve been using this area WRONG… Thank you so much!
It looks good for someone like me who is starting back. You could try to increase reps, increase weight, decrease weight and go to failure, or do a reverse pyramid and go to failure. PHA used to be a big thing.
Thanks for the great explanation! I’ve been using the 30 minute circuit room since I joined Planet Fitness 5 months ago but I never use the step platforms. 😂 I’ll definitely use this video the next time I go to the gym. 👍🏼
Thanks, great video! A question: The weight stack increases by 15 pounds for each increase. There is also a drop down weight. Is the drop down weight 5 or 10 pounds? No one seems to know!
Keep up the good work!
Sooooo glad I found these videos
I’m glad you did too!
Ty for doing this video it was VERY helpful
Very helpful, I did the circuit today and completely ignored the middle step stations because they were not labeled (or i didn't notice the label)
Great work, NoGoodMan! Got a full strength workout in then! I’ve been to a few Planet Fitness locations and noticed that some don’t have the poster listing the step exercises which is not ideal!
@@KevTheTrainer Yeah man, gonna do the real workout shown your way Wednesday. Thanks again for the content!
Thanks so much, your vids are so helpful!
Quite helpful guide, I already knew how to use the majority of the machines, the only problem I had was the steps because while I see that your PF has a chart there, my local one does not and at the time that I go there are usually people using the area though they usually just use the machines and I didn't really see any QR codes on the steps or anything so pretty sure they're just neglected by most 😂 It also took me a minute to find the light because ours isn't a red /green traffic light But after a minute I saw that the surrounding perimeter of the ceiling had One of those hidden LED strip lights that alternated color which I quite liked more since it's the entire ceiling 😂
Thanks for the break down of the boxes! My gym has a sign, but it's not very helpful, so this really helped to see. It's so many steps to remember, though. Do you think it would be possible to make a short of just the 10 box stations to act as a quick review before jumping in?
Hey, TJ! Thanks for your comment. I’m glad my video could help! That’s a great idea for a short! I’ll work on that this weekend for you and everyone else to have quick access to!
Here you go, TJ! Included the other strength 10 exercises so it captures the whole workout: ua-cam.com/users/shortsP4uxEwKDRZo?feature=share
@@KevTheTrainer thank you is much!
A great triceps exercise and pump is when you use a tricep bar while facing a way from cable attachment walk forward a step so you get a pre stretch bend forward alittle then do tricep presses.Facing away from attachment helped me get better development than doing them facing attachment while up close.
The 30 minute workout is awesome except for the A-holes that camp out on the machines and don’t swap when the light changes.
Yep! I’ve seen plenty of people hang out and text on the machines. So frustrating!
This has been my problem, most people see I am CLEARLY doing the full circuit...they come in and jump on the machine I am supposed to use next eventhough there are 9 open machines they can use. Then they stay on that machine for FIVE minutes or more. I started putting my water bottle on the next machine this helps a little.
Glad it’s not just me that happens to. It’s frustrating
I just tell them to move.
I sometimes like to go longer than 30 personally especially if I’m focusing on a specific muscle group or maybe after an injury.
However I also only go when my pf is completely dead at hours nobody’d want to go and I take note of my surroundings and switch it up if see someone wants to use a machine cuz I’m flexible. I personally hate to be the asshoke that hogs a machine or weights.
Helps my location is a bigger PF and has dupes of nearly every machine and I’m a night owl so i can manage to get in when there’s only 2 people there🤣 but I don’t use the 30 all the the time anyhow. It’s actually usually empty when I go. I almost never see anybody in there.
Thank you for posting this video. I'm new to the gym and have only been doing cardio bcuz i'm not sure how to use any of these machines. I think i'll try them out tomorrow. Do these machines not require you to adjust the seating ?
Cool! I'm gonna try this tomorrow
Awesome! Have fun, Gracey!
Thank you!! I’m pregnant and might need to skip a few of the machines, will people get mad if I skip something and move onto the next thing?
Hi Claire! You’re welcome! That shouldn’t be a problem unless you move into a station that someone’s supposed to move into next. So I suggest moving to a station that doesn’t have anyone in the station preceding it. However, 90% of the time the room has very few people whenever I check it out so it may not be an issue at all!
@@KevTheTrainer Thank you for such a quick reply, wow! I really appreciate that!
Very helpful as I have trouble squeezing a strength and cardio routine on my own…
Question about Seated Row: are the elbows supposed to stay in line with body or do they point out to the side as you are rowing? Thanks so much for the video! I really wanted to see examples of the Step exercises (I never can tell from the Planet Fitness chart on the wall, usually someone is blocking it using a machine).
Thanks for this. I am just getting back into exercising. What frequency would you recommend doing this full body workout? Every day, every 2nd day?
Great job for getting back into it, Rob! Starting out, every 2nd day is a good idea to have recovery in between. As you build more strength and endurance, could do a 2 day on-1 day off schedule ; ex. Monday and Tuesday work. Wednesday rest. Thursday and Friday work.
Great post!
Thank you!
Thanks for doing this video 👍🏾
You did an amazing job! 😘😘
Thank you, Mo!!
Seems like a great workout!
Great quick overview, thank you!
Hi, Tina. Happy New Year! Glad it was helpful!
What I’ve been doing is 30-35 min of treadmill for cardio then heading to the machines in this area for 2 reps of 10 each station. When I go there’s almost no one ever in the zone so I’m not taking up space barely more than the allotted time
1:44 I have never seen anybody doing an Express workout at my PF. Perhaps it happens when I am not there. Usually, the room is empty, so since it is just off of the main machine room, sometimes people do go in and use a machine if the other main ones are busy. I've never noticed PF staffperson coming around to kick out anybody who is not doing the Express routine. Does this happen at other PF locations? Good videos, thanks.
It's the same at my PF, I usually have the area all to myself during the time I go (early morning). I have only seen the staff go in there to clean the equipment, nobody enforces the "circuit" lol
@@playboymaxim If the staff ever say anything about me using an Express machine when I'm not doing the full circuit, I will ask what sense there is having machines that aren't being used except as dust collectors. I've yet to see anybody do a full circuit. Most people do one or two machines and then leave and go to the main room.
LOL pretty much the same here, occasionally someone will come in and try to do the circuit but it's rare. I will move out of the way when this happens.@@SashineB
Never available at our facility….many folks use the area like a regular workout are and have to fight to use the circuit routine.
Same, and every other PF I've been to is the same. I've never seen any staff monitoring that area
Great video where are you getting the 12 reps from though I was able to knock out 20 to 25 in a lot of mine even with really heavy weights. Also if you add the suggested wall images of jump squats Burpee’s and other, it’s not 30 minutes but you could make it 30 minutes
Increase the eccentric to three seconds
Thank you for this!
Thank you for this video 🙌🏽🙌🏽🙌🏽
Learned so much! Thanks :)
I like the idea of mixing in cardio w strength training.. would it be helpful to add more weight so I could only perform 6-8 reps?
Yes! That would be a great way to increase the intensity so you can lift more! 💪🏼
I switch them up because I feel like the cardio takes away from my strength training (can't lift as much when tired)
But I'm a super noob and don't really know much
Is this a great weight loss plan?
Hey there! On its own it’s a good way to get activity. However, weight loss will also depend on nutrition and other factors, which I cover in these videos here: Gym Beginner Series
ua-cam.com/play/PLIdnIYrStlW81ZY6GTtclN_nTqzd82wnT.html
Trying this today!
For complete beginners, doing one set of 12 reps for each muscle group will be sufficient as long as you do it a minimum of 3 times a week. For intermediate or advanced, 1 set per muscle group per workout, or, 3 sets per week is simply not going to be enough. You'd either need to go around the circuit several times per workout 3-5 times a week. Or you could perform dropsets at each station so that you only have to go around once or twice. For intermediate or advanced people, it's probably better just to use your own workout plan. Or use this circuit if you're absolutely crunched for time. Keep in mind also, that if you do go around the stations multiple times, each muscle group is getting a TON of rest, which will be conflicting when trying to get muscle growth results. If hypertrophy is your goal, it's better to do straight sets rather than circuits.
Thank you so much for this
Thanks this really helps
How do you memorize all of these stations? Daunting! I've been using machines outside of this room with a fairly similar routine to what I did at a different gym years ago. Just wondering what this room is about in an effort to make the most of my membership. I think I'll continue the tried and true. TFS!
Very helpful thank you!
thanks king i'll try this out
I hsve a question having just started this method. Would 3 days a week be enough for this to be effective or should it be a 6 days a week routine to see any benefits?
I have been wanting to go into the 30 minute workout. I am in such bad shape and I am trying to lose weight and regain my life! Would you suggest this for weight loss? My hips and thighs are the area I want to target asap!
Hey, April! Go for it! It’s a great spot to hit all the major muscle groups and perform cardio. A combination of this 30-minute workout + dedicated cardio training on the machines would be an ideal workout regimen for weight loss, but you’ll also need to factor in diet and a calorie deficit. You won’t be able to target specific areas for weight loss, however, performing squats, lunges and other lower body exercises will help strengthen and tone!
Anyone watching this, don’t mimic his leg press procedure. You should never fully extend your leg on a leg press. Push out slowly until your knees are just slightly bent then slowly return to start position. Never push out hard to your locked knee position or your legs can quite literally fold backwards
Planet fitness is perfect for people who need help getting started.
Will I get in trouble at planet fitness for doing the Olympic lifts with a manageable dumbell free weight where I don’t have to drop them on the way down? They have them demonstrated on their app and always thought they would be great to incorporate into my lifting routine as they have speed and weight combined and use pretty much every single muscle group legs core back upper body.
Thank you I felt like such an idiot going back to the poster for the steps
You’re welcome! And no you’re fine. It’d be cool if they labeled them on the steps themselves.
Take a pic with your phone and reference it during the cool down phase before then next step workout.
Questions
I just now hit every machine in the gym.
One set as hard as I could go til failure
Catch breath
Next machine same thing and so forth
1. Is this an effective workout
2. 30 mins post workout my heart rate is still high...did I push too hard?
Hey there! This is interval training and it sounds like you put in a great effort going until failure and increasing your heart rate. If your goal was to burn calories/build cardiovascular endurance with some strength training yes. However, in terms of muscle growth, this isn’t the most effective way since you’re only hitting each muscle group for a short amount of time. An elevated heart rate after interval training is very common and isn’t usually an indicator that you pushed too hard. Overall, nice job!
@@KevTheTrainer
Thanks. I only started recently lifting and I have been concentrating on one muscle group at a time. Dumbbells one time, machines next. 3 sets til failure. I still haven't worked out a real system but tonight I just felt like running the gambit.
Thanks for information
@@KevTheTrainer And I definitely need to build endurance and burn some belly fat so maybe I'll mix this in once weekly?
Nice job! Sounds like a substantial strength workout if you’re cycling through dumbbells and machines. Keep track of the weights you’re using then gradually increase. You’ll have a routine in no time
Great content
A few things to note at my PF... 1) the machines are in a different order. 2) we don't have the stepping blocks (unless I've blocked them out of my memory), 3) nobody EVER checks or follows the green and red lights. It's also not used much, so coming and going or going out of sequence isn't an issue.
Great notes, Gaetano! Curious what the other stations were in place of the stepping blocks. It is pretty open most of the time, so certainly agree with the flexibility of being able to go in your own order.
@@KevTheTrainerI love this circuit. I do cardio first then use this every other day. I do get frustrated with people who come in and sit on machines, not following the lights and checking phones. I usually skip to the next open spot then go back to what I missed but it’s frustrating.
More helpful and informative than anything on the PF app...smh. let's hope I can get out of my contract once my year is up. 😮💨
I definitely think doing the 30 minute express 3X may definitely make for a better workout. I plan on trying that next time, taking 30 minute incline walks on the treadmill between runs to cool down and yet keep moving.
I love I just started
What if you just ran through the weight machines as a circuit for 1 min each for 3 total times?
That's similar to what I do
@@playboymaxim results so far?
Results as far as......? I'm trying to lose weight, so far, it's been slow but consistent@@ubcroel4022
That shit is so annoying when the gym is relatively empty and people come in the 30 min area and use the same machine for 27 mins when you’re just trying to get a quick full body workout in on a lunch break. It’s like do people think it means 30 min per machine?!? Good God it pisses me off! They’ll be “resting” there on their phone doing like 10 sets and shit! Like I don’t wanna start drama but there’s a reason all those machines are together! If you’ve got time go find that same equipment on the floor! I don’t have time for a scavenger hunt or to run from machine to machine. 😡
Agreed! One of the reasons i dont even want to go back
Are the movements you're doing on the steppers required or just your suggestions? I am a senior with balance issues so just stepping up and down would be a big deal for me! Thanks!
Hi, Stoogeswoman! These are the exercises described on the official Planet Fitness 30 Minute exercise list, but definitely modify and change up the exercises based on your own body and abilities! Alternatives to stepping could be marching your knees in place if that’s possible, as well as performing similar movements without the stepper. That’s how I’d approach it!
3 laps, no cardio, every other day!
5K walks on the other days!
More than enough, for 90% of us!
I do a similar routine
Not true. Weight training is absolutely necessary for bone health.
Ya 30-40 min workouts 4 days a week with 2-3 miles walk/jog on treadmill. Other 2 days I play basketball or ride my exercise bike
@@nonyabidness5708He didn't say otherwise
Can't hardly do this at my PF. People can't or won't follow area rules by doing multi-set lifting. Some stay on machine 10-15 minutes. I tried to adjust by skipping and coming back to a machine, but sometimes there are 5,6 or even 7 people doing this. Wonder what they think the barriers, stop light and large rule sign are there for???
bro this workout works to burn fat, i would do the express then do 40-60 minutes treadmill. did it fasted cardio. but the only downside is people will camp out and use it like normal. depending on the time and gym its impossible to do. i have to drive 18 miles from my house to go to a planet further away just to do this with less interruption. sometimes i go and run to the main area hop on a machine and use it and go back.
Can we do this 6 days a week?
Yup, I have to agree with other reviews, the 30 minute workout is great UNTIL someone rude walks in and takes over a machine for 4 sets of 10 each at random machines interrupting the flow. Then people will come in and insert themselves right smack in the middle of two people working out to only sit on the machine and scroll through their phone. I am losing patience and don't understand how they were raised to be so rude. I look around the gym and see the same machine open out in the big equipment area. Just don't get it. I love the circuit on the few days I can go in and do the whole circuit in order without anyone coming in.
Oh no! Hate when that happens and feel bad it’s getting in the way of your workout! A good solution for PF would be for the 30 min express area to operate like the black card amenities in which people have to check in with the front before entering. Until then, I hope you’re still able to get a good workout in, amidst all the inconveniences!
@@KevTheTrainer That's a good suggestion, because right now staff does not monitor that area at all. I am fortunate that I am able to go at times when the gym is the least crowded, so I have the area to myself most times. It's like having my own private gym lol
Be a snitch. The area is supposed to be monitored and if no one is using it they are lax (at least the PFs near me have been) but if someone is doing a circuit then they will get mad I'd you even use the cleaning equipment from the area and you aren't doing 30 min circuit workouts.
what about cleaning etiquette? Really clean after each machine, seems kind of excessive and rushed with only thirty seconds?
Hey, Dagny! It is a short amount of time to clean that does have you moving quickly during the rest period. If you need a little more time and there’s no one else working around you, you can always work out a bit longer during the next rest interval if wiping down overlaps.
@KevTheTrainer thanks, and I seen it mentioned elsewhere that you could bring a cloth or saturated paper towels with you as you move around.. , thanks for the video, exciting!
Do the machines say what you have to do in the walking or step stations?
Hi, Cinthya! The steppers do not say what exercise to do, but there should be a poster showing the exercises. Unfortunately, there are some Planet Fitness 30 Min Areas where I have not seen them, which really leaves the member in the dark when they're in that area!
Does each station say what the workout is?
The machines do, the steps don't. At least that's how it is at mine.
Thanks Kev.
I love the 30 minute work out, but at my planet fitness people use the 30 minute machines to play on there cell phones for 30 minutes or more. Think its a hand to eye work out
I've seen that too 😂❤
an interesting idea, but only 60 seconds per station and only 30 seconds to wipe down the station, rest, hydrate, and get set up at the next station seems like not nearly enough in both cases. As an out of shape newbie I would feel way to time pressured, and also feel way to silly/self conscious doing the more elaborate cardio steps.
Does this include the predation in the restrooms?
Thanks