07 May How to plan your exercises for a month – Easy Way
Most of the countries are releasing lockdown but it is still a while for the gyms to open so we have some time to ponder over what works for our body. Personal Workout Plan is necessary for everybody who wants to stay fit and in the due course would like to build muscles. Building a plan for yourself is a good way to be honestly sticking to it because you have put in the time and effort to do so.
So without much ado, here is how you can build your personal workout plan.
Personal Workout Plan
Divide each day of the week for different body parts.
- Monday – Upper Body
- Tuesday – Cardio
- Wednesday – Lower Body
- Thursday – Cardio
- Friday – Core Work and Abs
- Saturday – Cardio
- Sunday – Active Recovery
Always start a workout with a nice warm-up, to increase the heart rate of the body. A warm-up can include:
- Arm rotation, neck rotation, Leg raises Feet rotation.
- Jumping jacks with hands clapping behind 20 * 2 sets, you can progress into the jumping jack with squats
You can choose some of the above workouts and start as your personal workout plan if you haven’t started yet.
Upper Body Workouts
- Push-ups ( Knees on the floor) 20*2
- Triceps dips 20* 2
- Walking push up 10* 2
- Plank taps 10*2
- Burpees 10* 2
Lower Body Workouts
- Normal squats 20* 2
- Goblet squat 20*2
- Sumo Squat 20* 2
- Lunges 20*2
- side leg raises 20 * 2
- Front leg raises 20*2
- Back leg raises 20* 2
You can choose any three workouts and add them to your personal workout plan to start with.
Choosing any cardio is always beneficial. It may include kickboxing, running, jogging, walking at home, dancing, aerobics, Zumba anything that you would like.
It is good to prepare your personal workout plan because nobody knows your body better than yourself. I usually use the following tracker to track my weekly workouts
These trackers help to stay on track. You can use your creativity to personalize it as per your requirement.
When To Start Lifting Weights?
I am sure when you read the above workouts you had a question in mind about weights. You can start using weights ( 2kgs, 3kgs) as
per your capacity. Always remember, it is easy to flaunt those weights in the gym, but when you are working out at home, your safety is your responsibility.
You can start working out with weights when the bodyweight exercises are just too easy for you.
This is the most talked-about concept in Fitness. It means, not letting your body do the same set of workouts over a long period. If you are doing 20 reps of Jumping jacks, it is important to progressively overload it, either by increasing the number or adding weight to the exercise. There are other ways also which include adding supersets with more weights and reducing the time between the sets but that is the next level of working out. The basic principle of working out is loading your muscles in such a way that they work under a very challenging environment.
How should progressive overload be implemented in beginner workouts?
If you are a beginner, you can increase the number of repetitions for your workout. Here are some things which you should check before loading more weight or increasing reps:
- Check with your form if you are loading weight without checking the form may suffer.
- Check whether you aren’t having any injury while performing workouts
- Check with your recovery time with a particular workout, if the recovery is more, maybe it is time to get used to the workout first.
Muscle Growth? I do not want it.
Well, everybody needs proper muscle function. If you do not perform strength training workouts with weights, you may land up in muscle atrophy which is nothing but wasting your muscles.
Lack of physical activity makes the muscle leave the bone structure, which we do not want to happen. We have to just be regular with our strength training schedule.
Everybody needs the muscles to function properly, for women muscles do not grow as much as men because women lack testosterone which plays an important role in muscle building.
Are there any other workouts available?
With the advent of technology, it is so easy to get workouts that work well. You should have all the patience to try them and feel the difference.
As an avid fitness enthusiast, here are some paid programs which you can try and buy when you feel they are awesome and you can try it for some time.
Les Mills Body pump
It is a tried and tested workout by me and works on the principle of More reps and smaller weight workouts. They have huge collection of workouts which you can try. You can read a review here.
For 14 days they have a trial period, later you can cancel the subscription.
Jillian Michaels App
Tried and tested program which has a proven track record. All the DVD programs, from JM, are being tried and tested by us so if you have any questions you can get back in the comments section.
Freeletics has been tried and tested. It is quite popular among people.
Sidney Cummings has been working on the muscle building workouts for quite a while now. Her workouts are free and you can access them here.
You can plan your workouts with the above resources now. If you have any further doubts, please let us know in the comments.
Remember, consistency makes all the difference. If you are not consistent with your workouts and food, it is not going to help in the longer run. The secret is to be consistent and to stay on track.
Better results come with a better mindset. Here is an article that explains the body transformation mindset. Have a look at it if you feel there is a need to change your mindset and set a bigger goal.