Suck It Up Buttercup: 25-Min FULL-BODY WORKOUT @ Planet Fitness (2 Machines)

Hate the gym? Same. But we love results, right? Enter compound lifts, the ultimate multitasker for your workouts. These bad boys hit multiple muscle groups at once, saving you time while building muscle and eviscerating fat. And guess what? You only need two machines at Planet Fitness to knock out a full-body workout in just 25 minutes. Efficient, effective, and perfect for the “Staying #dayclubready lifestyle”.

Step 1: Leg Day with the Life Fitness Leg Press

First up: legs. Why? Because bigger muscles require more energy, so it’s always smart to start with legs and prioritize your strength before moving to upper body. Head to the Life Fitness Leg Press—the “big boy” machine you’ve probably side-eyed but never tried. Pro tip: The starting weight is 118 lbs, so don’t freak out when you feel resistance even without weight plates.

If you’re on the shorter side like me (5’5”), adjust the backrest to the closer position (there are only two settings, so don’t overthink it). Start with no extra weight, get a feel for the movement, and then add plates until you find a challenging load for 3 sets of 10–12 reps.

Here’s how to crush it on the leg press:

• Start by using both hands to unlock the handles.
• Slowly lower the platform toward you with control—no rushing here.
• Press the platform back up, engaging your glutes, quads, and hamstrings to power through.
• Perform 2-3x/week
• When 3 sets at your current weight feel too easy, it’s time to level up. Add 10 lbs to keep challenging your muscles and maximize fat-burning and toning.

This progression is key to building strength and staying #dayclubready!

Step 2: Assisted Pull-Up and Dip Machine

Now, let’s hit the upper body with the Life Fitness Assisted Pull-Up and Dip Machine. This one’s a game-changer because it lets you customize how much weight you’re pressing or pulling. Here’s how it works: The weight you select is subtracted from your body weight.

For example:

• You weigh 130 lbs and select 60 lbs on the machine. You’re lifting 70 lbs.
• Not sure where to start? Go heavier on the machine (i.e., select 100–115 lbs) to reduce the weight you’re actually pulling/pushing, especially if you’re a beginner.

Perform 3 sets of 10–12 reps for:

• Pull-ups (targets biceps and upper back)
• Dips (targets triceps, delts, and upper back)
• Perform 2-3x/week
• Just like with the leg press, once the weight you’ve selected feels too easy, adjust by choosing a lighter counterbalance to increase the difficulty and keep challenging your muscles.

That’s it. No fluff, no wasted time. You’ve just worked all your major muscle groups with only two machines and three exercises.

🌞👙🍑, Medusa

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