If you have a New Year’s resolution to get back into shape or to become even more fit it’s important to have a plan. I see so many people in the gym not working out effectively and then they give up because they don’t see results. A plan would make all the difference because it brings focus and maximizes your time.
I want you to stick with your resolutions and see positive results so I’ve put together a basic guideline for your workouts. It’s simple and that is why it can be effective.
I’ve experienced best results with myself and clients who exercise 3-5 days a week with weights and cardio. It really isn’t necessary for these sessions to go beyond an hour.
Once you master the routine for a solid 6-8 weeks, then add in some small changes.
Step 1: Create a weekly schedule
- Decide what 3-5 days you will train on during the week.
For example, Mon-Wed-Fri or Tue-Wed-Th.
2. Decide from the list below, which body parts you will focus on for each day.
Beginners: Work all of the the body parts 2-3 days a week
Fill in the blank with the days you will schedule your total body workouts:
I will perform my total body workouts on _______________________.
Intermediate/Advanced: From the list, pick 2 body parts to focus on during each workout.
Fill in the blank:
Day 1: (Monday) of weight training I will work ___________and _____________.
Day 2: (Wednesday) of weight training I will work ____________ and __________.
Day 3: (Friday) of weight training I will work _____________ and ____________.
3) Arrange your cardio to be shorter on the days that you are performing weights. You can schedule your longer cardio sessions for the days that you are not weight training.
Fill in the blank:
I will perform 2-3 days of 20-30 min of cardio on these days: __________________.
Step 2: Pick your exercises for each body part
Here is a link that provides a library of exercises: http://www.bodybuilding.com/exercises/
Beginners: pick 1-2 exercises for each body part from the above link.
Intermediate/Advanced: Pick 2-3 exercises for each muscle group.
Step 3: Putting It All Together
- Sample Beginner routine:
Mon and Wed: total body workout with 20 minutes of treadmill or walking outside and 10-15 min of abdominal exercises.
Friday: 30 min of cardio and 15 min of abs
Keep it all on machines. This will ensure proper form and technique.
Total Body Workout Plan:
Perform one set of 12-15 reps of each exercise. Rest 30 seconds to a minute after each exercise before moving to the next.
(A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete.)
Leg Press Machine, Hamstring Curl, Chest press machine, Back row machine, Shoulder press machine, Rear Flye machine, Tricep machine, Bicep machine.
Here is a video I did that might help: https://www.youtube.com/watch?v=d2kDklUA-js
2. Sample Intermediate/Advanced routine:
Monday: Legs and Shoulders
Tuesday: Rest day or light cardio
Wednesday: Back and Biceps with 20 min of cardio
Thursday: Rest day or light cardio with abs
Friday: Chest and Triceps with 20 min of cardio
Perform 2-3 sets of 8-12 reps of each exercise. Rest 30 seconds to a minute after each exercise before moving to the next set.
Legs: Smith machine deep squats, Leg extension and Leg press
Shoulders: Dumbbell overhead press, Lateral raise, rear flye (machine)
Back: Lat pulldown wide grip, Seated cable row, One arm row
Bicep: Cable bicep curl, Dumbbell hammer curls, Machine bicep curls
Chest: Bench Press, Dumbell Flye and Incline Press
Tricep: Overhead extension, Tricep pushdown, Dips
Abs: see these articles for workouts: https://healthyjustice.wordpress.com/tag/lower-abs/
Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway. Earl Nightingale