Designing your own workout plan or routine can be a lot easier than you think, and in this video, I am going to give you a sort of template to start from, and you can alter it to what works for your lifestyle. The two major factors are your time or availability and the actual exercise routine.
The first thing you have to do is set a schedule based on what you can adhere to and what fits into your time availability. Let’s look at your routine from two perspectives: the starting out phase and the growth or maintenance phase. If you are just starting out, I would recommend working out one day and then having two days off.
The reason for this is that when you are beginning, your body will be very sore, probably for at least two days. So, for example, for the first two or three weeks, work out on Monday, Tuesday, and Wednesday, and have Thursday, Friday, and Saturday as off days. Make Sunday an active rest day where you are active, not working out, doing active things like chores, cutting the grass, cleaning the house, working in the yard, or maybe taking a walk and listening to some music.
Then repeat this schedule for the next one to two weeks. For the growth or maintenance phase, there are many options, but to make it simple, I will show you two different options.
Option 1 is three days of full-body workouts, three days of active rest, and one day totally off. So, for example, Monday, Wednesday, and Friday are workout days, Tuesday, Thursday, and Saturday are active rest days, and Sunday is a total off day.
Option 2 is to do workout splits for four days and have three days off or active rest. So, for example, on Monday, you would do upper body training, on Tuesday, lower body training, on Wednesday, you would have a total off day, on Thursday, you would do upper body training, on Friday, lower body training, on Saturday, you would have a total off day, and on Sunday, you would have an active rest day. Once you have your schedule in order, you need to design an actual exercise routine.
Any comprehensive program should consist of working your body in all the planes of motion: sagittal, frontal, and transverse planes. It should include strength training exercises, cardio exercises, neuromotor conditioning such as balance and coordination, and flexibility exercises, along with a warm-up and cool-down section. You should also make sure you consistently work all major areas of your body: arms and shoulders, legs and glutes, chest, back, and core.
A warm-up should consist of movements designed to slowly increase your heart rate and blood pressure before your actual workout routine. A quick example of a full-body routine would be side raises for shoulders, single-leg bicep curls and triceps extensions for your arms, rotational side twists for your core, a chest press for your chest, bent-over rows for your back, side-to-side lunge squats for your legs, and also deadlifts for your legs.
For workout splits, you could do the six upper body exercises I just mentioned (side raises, standing bicep curls, triceps extensions, rotational twists, and chest press) for your upper body on day 1, and on day 2, leg day, do the previously mentioned exercises (side lunge squats and deadlifts), but add in heel raises, short box jumps or front-to-back hops, and single-leg bend over cone touches.
You can also get some cardio in by going from exercise to exercise with little to no rest in between the exercises, in a circuit training fashion, or you can do cardio after your strength training session. You can use machines like the treadmill or elliptical for cardio, but keep in mind that these only work your body in one direction. However, sports are a great way to do cardio, such as dribbling and shooting a basketball, or racket sports where you are moving side to side and front to back. Sports can really help you improve neuromotor conditioning.
Then, once you have finished the routine, it’s cool-down time, slowly decreasing your heart rate and blood pressure and doing some stretching. From start to finish, it really shouldn’t take more than an hour to get a great workout in. Creating your own workout plan is not actually that difficult as it comes down to three things: a schedule that works for you, hitting all major areas of your body consistently, and exercise selection for those body parts. I have some workout videos posted on this channel, bodybuilding. com also has a great library of exercises, or you can actually go to a library and check out a book that covers different exercise movements.
Alright, my friends, hopefully you got something out of this video. If not, if I just completely wasted your time, you can always enact some immediate punishment upon me by pounding that thumbs down. It’s all good, it’s always good. I’ve got more videos right there for you. Till next time, I am outta here.
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