You can have a personal workout plan made by a professional. But often it costs a lot of money. Like all my free workouts, I would like to help you further. Of course, also completely free!
A good plan can produce awesome results in a short period of time. That an expensive workout plan is beyond your budget doesn’t mean you can’t have one.
In this blog, I’m going to teach you a little on how to create your own workout personal plan for your workouts. I will identify five easy steps that give you some insights into what it takes to build your own plan like a pro.
1. Variety
You want to avoid doing the same type of workout too much. Doing the same thing every day is an excellent way to get injuries or mentally no longer want to exercise. Therefore, you want to choose several different activities across workout days. A mixture of cardio and strength workouts is best. Within cardio you can also choose different activities such as cycling, running or a HIIT training. With strength training it is important to alternate muscle groups. For example, one day you will be doing lower body exercises and the other day you train your back, shoulders and arms.
2. Consistency
Getting results means you must be consistence. You must train often and for a long period of time. Therefore, you need to consider creating a plan that will keep you in the game. That said, make a plan that is do-able with the right mixture of activity and rest. Just write a general plan. What are you going to do each day, Monday through Sunday? To begin plan your workouts and rest days. Above all, make sure you do not forget other obligations such as work, leisure, children etc. The image below is an example of a simple workout plan. Use it to easily write down which workout you are going to do each day and when you have a rest day.
3. Recovery
The point of recovery days is simple; you want to keep moving, repair your muscles and maintain an active lifestyle. Active recovery is meant to help you recover from your more intense days of working out. It depends on how many rest days you’ve included in your plan how much recovery you need. For example, you have opted for 5 workouts and 2 rest days in your plan. Then use 1 workout and 1 rest day for active recovery. Examples for active recovery are a long walk, foam rolling, yoga/Pilates (at a light intensity). Do you want to read more about foam rolling? Then this blog might be something for you ‘benefits of foam rolling’ .
4. Challenge
If you want results you need to challenge yourself. In the first few weeks you will probably have to challenge yourself mentally because results are not yet visible but you’re doing your very best. Over time you will see results and now you will have to challenge yourself to keep doing more, lift something heavier or go slightly faster to keep achieving results. Challenging yourself is a real art. Don’t be to hard for yourself. Be honest and realistic! Small goals are far more accessible, and you can keep working towards small goals much longer.
5. Records
You need to keep records and results. Your records should be objective and subjective. For example, keep track on recording times, mileage etc. but also on how your body feels and your mental state. Having these records and results will allow you to see what’s working for you and what is not. It’s giving you clues as to how to alter your plan for the next period.
Now that you have some basic information just follow the steps and make it happen! Design your own plan for your workouts that’s within your capacity. If you’ve never done it before, you’ll probably make some mistakes along the way. However, that’s not a problem. Keep track on it and you will improve on your next plan.
If you have any questions after reading this blog, please leave a comment or send me an email (info@fitnesstype.com) and I will help you out.
However, if you don’t want to make your own plan, I would of course like to do that for you. That can be done by supporting my work by becoming a Patron on www.patreon.com/fitnesstype. Choose the $10 tier and you will receive a personal workout schedule and diet plan. In addition, we have a monthly chat session where I can help you with all other questions.
Thanks for reading and good luck with your own personal workout plan!
Marischa