One of the biggest mistakes I used to make when I went to the gym was I would either:
a) Do the same thing over and over
b) Go in with no plan, wander around doing random exercises, and leave after not so much of a workout.
every few months I reevaluate my training program.
1) What am I training for right now? Speed? Strength? Weight Loss? Endurance? Vitality?
2) What do I need to be working on in terms of corrective exercises? Each of our bodies needs certain movements and exercises that aren't necessarily physically challenging, but play a purpose in correcting imabalances and assymetries we have in our body. These change as you progress and adapt your program, and need to be reevaluated with a screening process.
3) What activities am I really 'feeling' and inspired by right now.
4) How much time do I want to commit?
From here, I design a program.
I write or type it out, very simply, and bring it to the gym with my notebook everytime I go.
This way I am working towards goals, I am becoming a well rounded fit person, I am no neglecting various aspects of fitness, and I feel motivated and inspired by what I have set out to accomplish.
This is how I find working out enjoyable and sustainable, and the only way to exercise to improve all aspects of fitness.
This is the programming I do for my clients every few months as their bodies, schedules, and goals adapt and change.
I thought I would offer you my rough guideline of my workout program. Some of it might just look like jargon to you, but just thought I would share. Remember, this is a schedule and can and will be adapted/ added to throughout the workout.
|Day #1 (Tuesday)||4 X 10 Bench|
|Any of these exercises can be performed with a variation||Lat Pull Down 4X10|
|Plank around the world X 10|
|12 Push Ups X 3|
|Bent Over Row 3 X 10|
|20 Dead Bugs|
|60 walking OH lunges|
|10 mins HIIT Treadmill|
|Day #2 (Tues)||Foam rolling, stretching, 30 minutes high intensity cardio|
|Day #3 (Wed)||Mobility exercises, body weight exercises, glute/core work, posture work|
|Day #4( Thurs)||Deadlifting 5 X8|
|Jump Pull ups 5 X 8|
|All 3 planks 1 minuted in a row|
|4 2 minute rows under 2 minutes|
|One leg squats X 20 X 3 with 15 pound weight|
|Spidermans and various core work.|
|Day #5 (Fri)||Foam Rolling, stretching, 30 minutes high intensity cardio|
|Day #6 (Sat)||Squatting 5 X 8|
|2 Arm BOR 3 X 10|
|KB Windmill 12 X 3|
|OH Press 5 X 8|
|Seated Row 3 X 10|
|TRX mountain climbers|
|Day # 7||YOGA/ gymnastics/dance|
|Goals||pistol squat, 3 pull ups strict, 25 minute 5 km, loosen hips, strengthen agility and eccentric movements for hiking, increase in strength in all major lifts, improve hamstring flexibility.|
|Fms and corrective exercises.||dynamic motor control of hips, static mobility of hips and hamstrings.|
|As much natural activity (walking, biking) as I can get in a day.|
Let me know if you have questions about my workout program, or need help setting up one of your own