WORKOUTS

Jackson’s 30 Day Challenge

Sample Workout Plans

Planet Fitness

Cardio

30 Minutes of any activity that brings your heart rate up. Walk, Run, Swim, Elliptical, Recombinant Bike, Cycle, Spin, Body-Weight Exercises, Circuit Training. Heart rate should be anywhere between 70-90% of your max which can be found by subtracting your age from the number 220.

Core

  • 5 Minute Cardio Warm-Up
  • Sit-Ups or Crunches
  • Leg Lifts
  • 1-Minute Plank
  • Super Man
  • Side Bend
  • Back Extension

Back and Bicep

  • 5 Minute Cardio Warm-Up
  • Bicep Curl
  • Lat Pull-Down
  • Wide-Grip Bicep Curl
  • Seated Row
  • Preacher Curl
  • Dumbbell Row
  • Close-Grip Bicep Curl
  • Back Extension

Chest and Tricep

  • 5 Minute Cardio Warm-Up
  • Barbell Chest Press
  • Tricep Push Down
  • Dumbbell -or- Cable Fly
  • Tricep Kickbacks
  • Incline Chest Press
  • Shoulder Press
  • Decline Chest Press

Legs

  • 5 Minute Cardio Warm-Up
  • Squat
  • Lunges
  • Leg Press
  • Leg Extension
  • Leg Curl
  • Calf Raise
  • Wall Balls

Shoulders

  • 5 Minute Cardio Warm-Up
  • Front Raises
  • Lateral Raises
  • Rear Dumbbell Fly
  • Seated Row
  • Shoulder Press
  • 1-Minute Plank

Full-Body
Circuit

Do each exercise for 15 repetitions. Move to the next exercise with no rest in between. Complete this circuit three times with one minute of Jumping jacks in-between.

  • Shoulder Press
  • Bicep Curl
  • Chest Press
  • Skull Crushers
  • Sit-Ups -or- Crunches
  • Squats
  • Lunges

Body-Weight
Cardio Circuit

Do each exercise for 60 seconds. Complete this circuit four times with one minute of rest in-between.

  • Jumping Jacks
  • Skaters
  • Skiers
  • Burpees
  • Mountain Climbers
  • Squats

Planet Fitness 30 Minute Workout Circuit

Do 12-15 repetitions on the strength machines. Do the following on each cardio box while the light is green.

  • Right Leg Step Ups
  • Left Leg Step Ups
  • Box Jumps -or-Toe Taps
  • Mountain Climbers
  • Burpees
  • Plank
  • Lunges
  • Glute Lifts
  • Up and Overs
  • Jumping Jacks

Trainer Tips

Be sure to stretch AFTER every single one of your workouts

If you chose to lift weights on a certain body part, decide if you want to train for STRENGTH or ENDURANCE. Strength is designed to add weight and mass to the body and, in addition to a healthy diet, will make your body appear more large. To train for strength, you want to lift heavy weights, but do it for low sets and low repetitions (1-3 sets, 2-6 reps). Endurance is designed to improve balance, coordination, and posture. It will allow you to carry a light load for a long period of time. This is how I train my clients with the goal of fat-loss because it gives your muscular system benefits without adding bulk. With endurance, you want to lift lighter, but you’re going to do it for many more repetitions and sets (1-6 sets, 10-15 reps).

Be sure to eat something rich in protein after you workout to help heal your muscles and fight hunger. Eat it within an hour after your workout.

Make sure that you’re breathing during your exercises. Too many times I see red faces and bulgy eyes because my clients aren’t breathing.

Drink plenty of water. For all the obvious reasons.

A fitness plan, in addition to proper diet, sleep, and stress-management habits is the key to not only shredding the pounds, but also improving your health. Make sure that you’re paying equal attention to all of these areas.