Congratulations! You’re starting a workout! That’s step number one.
But now you need to do something (and you want to look like you know what you’re doing), but also do something that is good for your body too. Follow these steps to create custom workouts on your own.
To start, think of a workout as having 4 main parts:
- A warm up (5-10 minutes)
- 1-2 strength exercises
- Accessory lifts (perform in a circuit style)
WARM UP (5-10 minutes)
When warming up, try to focus on the muscle groups you will be using in the exercise. This helps activate the muscles so they are ready to be worked!
Warm up ideas:
- Foam Roll or Stretch
- Move with a dynamic warm up
MAIN STRENGTH EXERCISES (1-2 exercises)
For main strength exercises, focus on main compound movements that use multiple muscles.
For example: Pull Ups, Dead-lifts, Kettle bell Swings, Squats, Push Press, Dumbbell Chest Press, etc.
You will want to aim to work up to heavier weight with these exercises in the 3-8 rep range. This will be over a series of workouts.
You can also do compound movements that just involve body weight.
For example: Push Ups, Air Squats, Lunges, Step Ups, Single Leg Bridge, Burpees, or Jump Squats.
ACCESSORY LIFTS (3-8 exercises)
Focus on individual muscles or areas you know may be weaknesses.
- Your rep range will be higher with a lighter weight usually. But you can do a range of reps.
- Perform in a circuit format with 3-4 exercises. Move from one exercise to the next with little to no rest.
FINISHER (1-3 exercises)
To finish your workout, you could include a strength finisher such as a drop set or metabolic conditioning exercise.
A metabolic conditioning exercise helps improve the cardiovascular energy system with variety of constant movement. For example: step ups or box jumps or even just stretching or cooling down.
PRO Tip: When setting up a metabolic conditioning exercise, try using EMOM’s (every minute on the minute).
Try this – 15 reps of a kettle bell swing on the start of every minute for 6 minutes. This equates to six rounds.
You can also try Staci Alden’s 10-minute workout finisher.
Want some assistance in creating your own workouts? Meet with a PRO Club Personal Trainer, who can tailor a workout to your needs.
By Chad Van Berkum, Personal Trainer at Pro Club