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CJGODESS101's Photo CJGODESS101 SparkPoints: (29,818)
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6/9/14 11:36 A

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I do full body workout 2-3 days per week depending on time. I have found its easier for me to lift for all my muscles all in one day. Some people prefer only doing upper one day, then lower and abs the next. Find what works with your time and schedule. I get a routine, work it for 12 sessions then change to a new routine, usually 3-4 set of 6-12 reps depending on workout.

My favorite are bicep curls, tricep kickbacks, incline chest press, front should raise, standing lat row, Plie squats and deadlifts. These are all be done with free weights, no equipment needed.



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DMJAKES's Photo DMJAKES Posts: 1,586
6/9/14 8:50 A

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I would suggest getting the book The New Rules of Lifting for Women by Lou Schuler. It totally changed the way I look at the weight room!! There are routines already outlined for you, plus pictures and descriptions of all the moves. From what I hear of Planet Fitness, they may not have all the equipment suggested in the book, but I bet you could make most of them work or find a substitute move.

Frequency-wise, I'd do a total body workout 2 or 3 times a week (instead of a split routine), and then fill in the other days with your cardio, yoga, or whatever.

LEC358 SparkPoints: (9,374)
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6/9/14 8:35 A

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I basically do what M@L suggested and I have seen fantastic results in the past 6 months. Make sure you are using challenging weights such that you can only do 8-15 reps in a set with the last rep in a set being the last one you can do with good form before resting.



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RUBYREDSTAR19's Photo RUBYREDSTAR19 Posts: 1,937
6/9/14 7:55 A

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I do HIIT training, Les Mills GRIT.



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MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 14,133
6/7/14 7:25 P

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A very simple routine that works all the major muscle groups in just 5 moves would be:

* squats/lunges
* deadlifts
* planks
* pushups (modified/wall/incline pushups if necessary
* pullups/lat pull downs/bent over dumbbell rows

Make sure each one is genuinely challenging, and repeat 3 times per week. Strength training, done!

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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TACDGB's Photo TACDGB Posts: 6,131
6/7/14 3:22 P

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I would check with bodybuilding.com as they have videos on workouts you might like. I find them very helpful. I like doing barbell bicep curls.......calf raises.........sumo squats....chest flyes with a dumbbell. I would also ask some one at your gym how to use the weight machines. I find they give u a good workout.

Terri


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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 55,925
6/7/14 10:53 A

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You might want to check out SparkPeople's Workout Generator, which will create a program based on your needs and equipment available:

www.sparkpeople.com/resource/fitness_plan_
generator.asp


Hope that helps,

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
6/7/14 10:15 A

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I do 1/2 my body on day 1 with a 60 minute walk, and the other half on day 3, with another 60 minute walk.

In between, on days 2 and 4, I do a 90 minute walk, and abs. That way I work out every body part every 4 days. This gives me 3 days to recuperate, and I need the cardio, since I have congestive heart failure to make my heart healthier, and continue losing weight.

I do Back Chest, delts, and hamstrings in workout 1, and Quads, calves, and arms in the other, but you can do upper body/ lower body, or any other split.

All you really need to do is work out the muscle till it fails, and then let it heal.

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


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LAUREN_TAYLOR_ SparkPoints: (564)
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6/7/14 9:51 A

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I am looking for a great strength training routine or routines to try out! I know that you need to vary which muscle group you work by every other day. Any advice, tips, suggestions? I do have a Planet Fitness membership with full access to all equipment!

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