Many different people will proclaim that they have the perfect workout plan or the best workout on the market. The truth is, the best workout is the one that you’ll do! And that means a workout that’s personally designed for you, which is why we offer a personalized fitness consultation and Get Started plan. We know that a workout looks different for anyone, but here’s the formula that we recommend.
Remember that getting help with your fitness journey can be something that can kickstart your results. By getting a trainer at your local Anytime Fitness, you will get a plan to help you reach your goals as fast as possible.
1. Establish your “Why”
No matter where you’re at in your fitness journey, there’s a reason you chose to read this article. One of the beautiful things about exercise is that it brings people from all walks of life together. This can lead to some drastic differences in why people are working out. Your personal why is what you can go back to time and time again to keep you focused and committed. It’s the motivation you need on both the good days and the bad.
2. Get Ready/Plan it Out
You can have all the motivation in the world, but without a plan, there’s no direction for it. To make a plan, you must first figure out your goals, and think back on your why. To learn more, read our article about setting goals that matter.
Once you know your goals, you can make a plan to reach them. And remember, your goals may change. Maybe you’re looking to improve your cardio stamina for an upcoming race, or maybe you’d like to tone your arms for tank top season. Finding a plan will help you be intentional about reaching your goals.
Other things to include in your pre-workout checklist include your water bottle! Drinking water while you work out is key to keeping your body hydrated enough to perform at the high level that some exercise requires.
3. Warm up (5-10 Minutes)
We know what you’re thinking: “Do I really have to warm up?!” And the answer is yes! A warm up is the foundation of a productive training session. It’s so important that we’re preparing our body for the work that’s about to happen.
Dynamic warmups work through a full range of motion to prime the body for movements. For example, if you’re barbell front squatting for the strength portion of your workout, do some bodyweight squats and some jump squats towards the end of your warm up. This ensures that your body is properly firing the correct muscles for when you perform the movement through the full range of motion.
You’ll also want your warm up to include moves that challenge you in multiple ways. For example, a reverse lunge with a twist is a great exercise to perform in your warm up because it gets the lower body and core ready at once. This allows us to be more efficient and effective with our workouts. Other common dynamic warmup exercise include: High knees, Push Up to T, Split Squats, Single Leg Reaches, Cossack Squats, and Glute Bridges.
4. Strength (15-25 Minutes)
Depending on your goals, pick either a three or a four day split (meaning how many days in the gym you’re focusing on strength). If you are working out 3 day a week, break your strength sessions up into three categories. Upper Body, Lower Body, and Full Body Power/Endurance is a great example of a 3 day split. If you are working out 4 days a week, you can break your workouts up into Chest/Back, Legs, Shoulders/Arms, and Core/Power.
Strength training is a great way to burn calories, and there’s no need to be afraid of “getting too bulky,” as strength is a critical part of helping you reach your fitness goals.
5. Cardio (10-20 Minutes)
Cardio is a very general term that can lead many people astray. For us, cardio is defined as exercises that get your heart rate up. This can be walking, running, jogging, sprinting, doing HIIT, playing with your dog, and the list can go on forever! It doesn’t always have to be the same thing and it doesn’t have to be not fun!
Figure out what your go-to form of cardio is. Maybe it’s walking or cycling – incorporate this on the days when you’re struggling to find your motivation. Movement is key, so if you can find forms of cardio that are effective, as well as enjoyable, you’re more likely to find success.
6. Stretch/Reflect (5-10 Minutes)
After any good workout comes a good stretch. Foam rolling can be a great way to give your muscles a massage and get them ready for your next workout. Other static stretches can also be done to help the body after a workout.
Meditation can also be very beneficial after a workout. Just like your muscles, your mind also needs to be stretched and start recovering after a workout. By adding in 5-10 minutes of meditation, you can drastically change your mindset and mental attitude after a workout. Remember that meditation and self reflection can look different to everyone.
7. Refuel
After your workout, you want to get some protein in your body. There are many different kinds of proteins but any kind will work. It is important that you eat within an hour to an hour and a half after your workout to ensure your body starts to repair your muscles. Check out these amazing pre/post workout recipes that can take your nutrition to the next level.
Water! Hydration! Just because the work is done doesn’t mean you should stop hydrating. Continue to supply your body with plenty of water to help repair and prepare for your next session.
Beyond all of this, don’t forget a few of the other essentials like water and a rockin’ playlist to listen to as you work towards your goals! And remember, an “Acountabili-buddy” isn’t a bad idea either!
