Today was the first time I did my strength training alone. My husband had work. It was different. Figuring out how to set up some the machines was a little more intense. But I got through it and did all my exercises.
I used the Planet Fitness Beginner Lower Body Strength routine.
Leg Press (Machine)
- Set 1: 40 lbs x 10 @ 6 rpe
- Set 2: 40 lbs x 10 @ 7 rpe
- Set 3: 40 lbs x 10 @ 8 rpe
Leg Extension (Machine)
- Set 1: 30 lbs x 10 @ 8 rpe
- Set 2: 30 lbs x 10 @ 9 rpe
- Set 3: 20 lbs x 10 @ 9 rpe
Seated Leg Curl (Machine)
- Set 1: 30 lbs x 10 @ 6 rpe
- Set 2: 40 lbs x 10 @ 9 rpe
- Set 3: 35 lbs x 10 @ 7.5 rpe
Calf Extension (Machine)
- Set 1: 20 lbs x 10 @ 9 rpe
- Set 2: 20 lbs x 10 @ 10 rpe
Hip Abduction (Machine)
- Set 1: 30 lbs x 10 @ 6 rpe
- Set 2: 30 lbs x 10 @ 7 rpe
- Set 3: 30 lbs x 10 @ 8 rpe
Hip Adduction (Machine)
- Set 1: 30 lbs x 10 @ 6 rpe
- Set 2: 30 lbs x 10 @ 8 rpe
- Set 3: 30 lbs x 10 @ 9.5 rpe
Glute Machine (Right)
- Set 1: 20 lbs x 10 @ 8 rpe
- Set 2: 20 lbs x 10 @ 9 rpe
- Set 3: 20 lbs x 10 @ 9 rpe
Glute Machine (Left)
- Set 1: 20 lbs x 10 @ 8 rpe
- Set 2: 20 lbs x 10 @ 8.5 rpe
- Set 3: 20 lbs x 10 @ 10 rpe
I also tried out the CryoLounge+, which is a recovery lounge that uses cold and heat therapy to help with muscle soreness and recovery. The cold was nice on my sore legs, however you had to have a 50/50 ratio of cold and heat. You can’t do whole body cold or heat, and you can’t turn off cold or heat. So when I wanted heat on my legs, I froze in my upper body.
