Build Your Own Workout


DIY: Design Your Own Full Body Workout

It’s time to workout. You’re all suited up, ready to hit the gym and tackle this thing. You walk in and head over to your favorite machine that you always do. It’s getting kind of old and monotonous but you go anyway — day after day. Sound familiar? This is exactly what most of our boot camp vacation guests have a problem with too. One thing we hear all the time is that it’s hard to know what to change or how to mix it up.

Designing your own workout is not only fun because it mixes things up for you but it also gives you control and purpose for your workout. It is important to incorporate a few elements when crafting your own workout so we’ve included a step by step guide to pick your movements below.

When building workouts, it’s important to include the following:

  1. Lower Body - Target your large lower body muscle groups (like quads, hamstrings, glutes and hip flexors) as well as the core. This gets your heart rate going, warms your body and sets the tone for the workout.

  2. Upper Body (push movement) - We want to work major muscle groups and work the front of your body like the chest and shoulders. Upper body push movements also incorporate the core which promotes a full body, functional movement.

  3. Single Leg Movement - Single leg movements not only engage the core and ignite stabilizers but they also help balance and promote strength equally between both sides of the body.

  4. Upper Body (pull movement) - When we push, we must also pull to promote balance within both sides of the body. Classic pull movements like pull ups and rows work upper back, mid back and shoulders.

  5. Hips & Glutes - Targeting the hips and glutes in 2019 is a must. Most people sit a lot which promotes weakness (and sometimes tightness) within the whole hip region. You can use a whole host of muscles at the same time with hip/glute movements.

  6. Core - Your core is your central command station. Everything branches out from the core. It’s extremely important to to have a strong mid section for strength, posture and because it houses all of your internal organs. Working your abs, obliques and low back are equally important to promote balance within the core region.

  7. Cardio - You didn’t think we’d forget a cardio move, did you? Let’s get your heart rate up and keep you burning calories during the workout and beyond so that you can get the most out of your new DIY workout.

So now that you know the methodology behind our workout madness, you can build your own with the 7 steps below. Feel free to substitute where necessary.

Create Your New Workout

*Grab the FREE DIY: Build Your Own Workout Worksheet here - Build Your Own Workout Download

How to use the list: Choose one movement from each category to design your workout. *The great thing is that you can continue creating new workouts by choosing new movements each time you’re ready to switch it up!

Warm up: Always warm up for about 5 - 7 minutes or until your body feels warm and ready to go. A brisk walk at an incline or a jog should do the trick.

How to do the workout: Grab a medium to heavy weight for you and your fitness level. You want to be able to do about 8 - 10 reps (it should be challenging by the 5th or 6th rep). You’ll want to do 2 - 3 sets of each movement but can do more or less based on your fitness level. Don’t have weights? A resistance band will work. Spri Resistance Bands

Fitness level: Always do what feels best for you and your fitness level (and any physical issues or injuries that you may have). Feel free to substitute where necessary.

1ST MOVEMENT - Lower Body

  • Squats

  • Wide Leg Squats

  • Goblet Squat

  • Prisoner Squats

  • Squat Jumps

2nd MOVEMENT - Upper Body Push

  • Push Ups

  • Wall Push Ups

  • Chest Press (lying on stability ball)

  • Band Chest Press

  • Push Ups On Stability Ball

3rd MOVEMENT - Single Leg Movement

  • Reverse Lunges

  • Lateral Lunges

  • Forward Lunges

  • Single Leg Squats

  • Lateral Lunge to Knee Up

4th MOVEMENT - Upper Body Pull

  • Bodyweight Row

  • TRX Row

  • Lat Pull Down

  • Low Row

  • Bent Over Row

5th MOVEMENT - Hips & Glutes

  • Single leg deadlift

  • Deadlift

  • Hip Bridge (bodyweight or weighted)

  • Single Leg Hip Bridge

  • Hip Bridge On Stability Ball

6th MOVEMENT - Core

  • Plank

  • Side Plank

  • Wood Chops

  • Leg Lowers

  • Supermans

7th MOVEMENT - Cardio (about 30 seconds to 1 minute to challenge yourself)

  • Speed Jacks

  • Speed Run

  • Hop Squats

  • High Knees

  • Skaters

*Get the FREE DOWNLOAD to go along with this workout: DIY: Build Your Own Workout Download


Where are the biceps and triceps?
Wondering why we didn’t include these smaller muscle groups? When you push, you’re using chest and triceps (and shoulders) and when you pull you’re using back and biceps. Basically, you’re working these muscle groups anyway with bigger movements. There isn’t a real need to do biceps and triceps unless you really want to — in which case, go for it!


We hope this gives you a little inspiration to create your own workout. Feel free to copy and print the list above so you can get moving on your new fitness regimen. Remember to do what works for you and what feels right for your body. You need to consider your fitness level, your physical limitations and any injuries or imbalances you have. If you have any questions, please reach out or check with your local fitness professional for guidance. Enjoy your workout!

WANT TO GET MORE GUIDANCE? If you need further workout inspiration or want to work with us one on one, consider the following:

  1. Join us! Register for a boot camp vacation to get the jumpstart you need.

  2. Sign up for Online Personal Training. With our easy to use app, we can easily develop a workout for you no matter where you are in the world!

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