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Build a Workout

I’m going to help build you a custom workout program, step-by-step! 

I’m going to help build you a custom workout program, step-by-step! 

After all, a workout should be developed around a person’s age, goals, nutritional strategy, free time, etc. Not only that, but it’s easy to overcomplicate this process – there are an infinite number of exercises, sets, reps, and programs to choose from.

Now, if you’re somebody that wants to skip all of that, and JUST want to be told exactly what to do: I like to follow the motto of “Keep it simple, stupid.” (Note: I am not calling you stupid. You’re reading this article, which means you’re intelligent.)

The best workout is one you can actually stick with. People make things FAR too complicated and try to target a bazillion different individual muscles with six types of exercises for each body part. It’s exhausting, unnecessary, inefficient, and intimidating.

So, keep it simple!

We’re going to pick 5 exercises and get really strong with those movements. Unless you’ve been strength training for years and know what you’re doing, I recommend that you pick a full body routine that you can do 2-3 times a week. You want a workout routine that has at least one exercise for your:

- Quads (front of your legs)

- Butt and hamstrings (back of your legs)

- Chest, shoulders, and triceps: (“push” muscles)

- Back, biceps, and grip (“pull” muscles)

- Core (abdominals and lower back)

 

By targeting compound movements that recruit multiple muscles at the same time, you can build a full body routine that uses only four or five exercises.

Here is a quick breakdown on which exercises will work for each of those movements:

- Quads - squats, lunges, one legged squats, box jumps

- Butt and Hamstrings - deadlifts, hip raises, straight leg deadlifts, good mornings, step-ups

- Push (chest, shoulders, and triceps) - overhead press, bench press, incline dumbbell press, push-ups, dips

- Pull (back, biceps, and forearms) - chin-ups, pull-ups, bodyweight rows, bent over rows 

- Core (abs and lower back) - planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.

Not sure how to do any of these movements? Want more examples? Check out: The 42 Best Bodyweight Exercises You Can Do Anywhere!

 

Pick ONE exercise from EACH category above, specifically ones that scare you the least, and that will be your workout every other day for the next week. If you get really strong at squats, deadlifts, pull-ups, and push-ups, you will build an incredible physique to be proud of. Then, once you get confident in those movements, feel free to add some variety. Why? If you do the same exact routine, three days a week, for months and months, you might get bored, and start slacking, or you might hit a workout plateau. If you hit a plateau or find yourself getting bored, pick a different exercise to improve so you’ll stay challenged, and you’ll actually DO the workout! Then, focus on getting stronger! 

I know it’s really easy to overcomplicate this process as there are an infinite number of exercises, sets, reps, and programs to choose from. Some general rules on repetitions you can follow as you’re starting to build your workout plan include:

- If you’re looking to burn fat while building muscle, keep your number of repetitions per set in the 8-15 range per set.

- If you can do more than 15 reps without much of a challenge, consider increasing the weight or the difficulty of the movement. This is true for things like lunges, bodyweight squats, push-ups, pull-ups, etc.

 

If you want to build from scratch, great! Let’s break it down into easy chunks with this recap:

- ALWAYS warm-up!  5-10 minutes on a bike or treadmill, jumping jacks, run up and down your stairs, etc. Get the blood flowing and your muscles warm.

- Pick one exercise for each big muscle group – quads, butt and hamstrings, push, pull, and core.

- Do a minimum of 3 sets for each exercise.

- Do 10-20 reps per set for each exercise.

- Determine how many reps and how long you’ll wait between sets for each exercise. Keep it simple. 30 seconds.

- Increase your efficiency and work your heart by doing supersets or circuits.

- Keep your workout to under an hour.

- Stretch after each workout!

- Write everything down!

- Give yourself permission to mess up, keep learning and improving it as you train more regularly!

 

I hope this article will help you create an effective and efficient workout that is just right for you!  IF, you need any other suggestions, I am merely a phone call or email away.  

Stay healthy my friends … I cannot wait to see you ALL again.