HOW TO CREATE A WORKOUT ROUTINE

HOW TO CREATE A WORKOUT ROUTINE

BUILDING A GOOD WORKOUT ROUTINE CAN BE DAUNTING, BUT IT’S QUITE EASY ONCE YOU UNDERSTAND THE BASICS.

The key is to use a simple framework to build around, and then add what exercises work best for you. So we’ve broken it down into easy chunks for you.

HOW LONG? WHERE?

Firstly, decide how long you want to spend working out. What suits you? An hour a day might suit some people, but you can get a lot accomplished in 30 minutes every other day, as long it’s efficient.

Then decide where you prefer to exercise. If you want to do all your workouts at the gym – that’s great. But maybe you might like to do a couple of outdoor runs too or swims too.

1.      WARM UP

 A crucial part of your workout, doing a 5–10 minute warm up will ensure muscles are flexible and efficient. You should include exercises to:

  • Increase body temperature (lunges, skipping, hip extensions, jumping jacks)
  • Mobilise and stretch muscles (dynamic stretches e.g. big arm circles, kicking legs forward)

2.      WORK THE BIG MUSCLES

You want to have at least one exercise that exercises the biggest muscles. That will give you a full body routine using only 4-5 exercises! Pick one exercise from each category below:

  • Quads (front of legs) – lunges, box jumps, squats.
  • Hamstrings and glutes (back of legs) – step ups, deadlifts, hip raises.
  • Push muscles (chest, shoulders, triceps) – bench press, push ups, incline dumbbell press, dips.
  • Pull muscles (back, biceps, forearms) – pulls ups, bodyweight rows.
  • Core (abs and lower back) – planks, mountain climbers, hanging leg raises, side planks.

3.      ADD SETS

A set is a series of repetitions you perform without a break. Don’t get bogged down with numbers, just pick how many sets you want to do (3-5 sets of 8-12 reps is a good place to start), do them, and see how you feel. You can always increase rep numbers and weight as your strength builds.

4.      MIX IT UP

Get the most out of your time by alternating sets. This means working one set of muscles while the other is recovering. For example, do a set of lunges, then do a set of incline dumbbell presses while your legs rest, and repeat. This will also work your heart more.

You can also try bodyweight circuits, which means doing one set for every exercise, consecutively, without stopping. Then repeat. And repeat again, three or four more times (then you can collapse!)

Finally, you could super-set your workout for an extra challenge!

5.      STRETCH

Some gentle stretches will cool your body down and help lactic acid drain from your muscles, preventing soreness.

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Simon J.
24 January 2018

Simon J.

that's useful inspiration - I know that I've got into an exercise rut, and boredom wrecks motivation. time to mix it up a bit with these ideas!

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