It’s all fine and well doing gym classes, running on the treadmill or following the same workout plan you found online for a year. But things can get boring. For some though, you may not know where to even begin when it comes to writing your own workouts. But hopefully you saw last weeks post on how to write a workout plan you’ll stick to, and here is the second part today: How to actually write the workouts to fit into your plan. There’s only a few simple steps and it really isn’t as scary as you may think…
Which Body Part: The first thing you need to do for each workout is decide what body part you want to work. Legs? Arms? Chest & Shoulders? It’s best to spread each body part over a week to maximise results and ensure your body has time to repair. My workout plan for example looks a little like this:
Monday – Back, Biceps & 30 mins HIIT on treadmill
Tuesday – Chest, Shoulders & Triceps
Wednesday – Legs
Thursday – Rest
Friday – Back, Biceps & 30 mins HIIT on treadmill
Saturday – Chest, Shoulders & Triceps
Sunday – Rest (or HIIT)
Time: Everyone’s schedule is different. For each day, try and figure out roughly how much time you have to workout. Even if it’s just 20 minutes, that will not stop you getting in a great workout! Mine are usually 45mins to 1 hour.
Exercises: If you’ve been working out a while you may be familiar with exercises you can do. However if you’re a beginner it’s best to do some research. Bodybuilding.com have great tips and descriptions of many exercises for each body part. I personally choose between 5 or 6 exercises.
Reps & Sets: Once you have decided upon your exercises you need to choose reps and sets. For fat burning/toning (women) i recommend 10-12 reps, and 3-4 sets per exercise.
My Gym Leg Workout For Example:
Leg Curl – 12 reps 3 sets
Leg Extension – 12 reps 3 sets
Leg Press – 12 reps 3 sets
Calf Press – 20 reps 3 sets
Weighted Lunge – 10 per leg 3 sets
Barbell Squat – 15 reps 3 sets
Adapt your workouts to fit the time you have. On days you lack time though i recommend a HIIT workout. Which is High Intensity interval Training. I’ll be posting a HIIT workout tomorrow that you can do anywhere, so make sure you check it out!
If you’ve got any questions feel free to ask below or drop me a tweet! xox