Focus on chest, shoulders, triceps, and quad control.
5-Min Cardio Warm-Up
Treadmill at 2.5–3.0 mph (0% incline)
Your ongoing workout plan A → B → C → repeat
Repeat A → B → C for as long as it suits you. Leave a rest day between strength sessions. If you miss a visit, continue with the next workout—no need to restart on Monday. Two visits a week are fine while building the habit.
First 2 weeks: one set of 8–12 smooth reps on each exercise. Choose a light weight and finish feeling you could do another 3–4 reps. Rest 60–90 seconds, or longer if needed.
When recovered and comfortable: use Customize to build toward two sets. Change one thing at a time; each workout remembers your choices. Once 12 reps feel controlled in every set for two visits, try the smallest weight increase. There is no deadline.
Finish: 3–5 minutes of easy walking. The goal is stronger muscles and confidence, with no weight-loss target.
Ask staff to demonstrate machine setup. Use a comfortable range, breathe continuously, and stop for sharp pain, dizziness or chest discomfort. Existing injuries or medical restrictions may need a tailored routine.
Based on Planet Fitness beginner machine guidance and NIH starting-activity guidance. Equipment varies by club.