Build Your Own Workout
Create Your Perfect Workout Routine: A Step-by-Step Guide
Ready to hit the gym and make the most out of your workout? You’re suited up and eager to get started, but you find yourself heading to the same machine every time. Sound familiar? You’re not alone. Many of our boot camp vacation guests face the same challenge—finding ways to keep their workouts fresh and exciting.
Designing your own workout can be a game-changer. Not only does it keep things interesting, but it also gives you control and purpose. Here’s a step-by-step guide to help you create your personalized workout routine.
Essential Elements for Your Workout
When building your workouts, make sure to include the following elements:
Lower Body: Target large muscle groups like the quads, hamstrings, glutes, and hip flexors, as well as the core. This gets your heart rate up, warms your body, and sets the tone for your workout.
Upper Body Push Movements: Focus on major muscle groups like the chest and shoulders. Push movements also engage the core, promoting a full-body, functional workout.
Single Leg Movements: These exercises engage the core and stabilizers, promoting balance and equal strength between both sides of the body.
Upper Body Pull Movements: Balance your push movements with pull exercises like pull-ups and rows, which work the upper and mid-back, and shoulders.
Hips & Glutes: With many of us spending a lot of time sitting, targeting the hips and glutes is essential. These exercises use multiple muscles simultaneously, improving strength and flexibility.
Core: Your core is your body's central command station. A strong core enhances strength, posture, and stability. Be sure to work the abs, obliques, and lower back.
Cardio: Keep your heart rate up and burn calories during and after your workout with a good cardio move.
Build Your New Workout
Here’s how to design your workout using the elements above. Choose one movement from each category to create your routine. Feel free to mix it up every time for a new challenge!
Warm-up: Spend 5-7 minutes warming up until your body feels ready. A brisk walk at an incline or a light jog works well.
Workout Instructions: Use a medium to heavy weight suitable for your fitness level. Aim for 8-10 reps, ensuring it’s challenging by the 5th or 6th rep. Perform 2-3 sets of each movement. No weights? Resistance bands work too.
Fitness Level: Always tailor the workout to your fitness level and any physical issues or injuries. Substitute exercises as needed.
Equipment: You might need a water bottle, yoga mat, resistance bands, medicine ball, and a sweat towel.
Movement Categories
Lower Body
Squats
Wide Leg Squats
Goblet Squats
Prisoner Squats
Squat Jumps
Upper Body Push
Push Ups (knees or toes)
Wall Push Ups
Chest Press (on stability ball)
Band Chest Press
Push Ups on Stability Ball
Single Leg Movement
Reverse Lunges
Lateral Lunges
Forward Lunges
Single Leg Squats
Lateral Lunge to Knee Up
Upper Body Pull
Bodyweight Row
TRX Row
Lat Pull Down
Low Row
Bent Over Row
Hips & Glutes
Single Leg Deadlift
Deadlift
Hip Bridge (bodyweight or weighted)
Single Leg Hip Bridge
Hip Bridge on Stability Ball
Core
Plank
Side Plank
Wood Chops
Leg Lowers
Supermans
Cardio (30 seconds to 1 minute)
Speed Jacks
Speed Run
Hop Squats
High Knees
Skaters
Why No Biceps and Triceps?
You might notice that we didn’t include biceps and triceps exercises. When you perform push movements, you’re already engaging your chest, triceps, and shoulders. Pull movements work your back and biceps. However, if you want to focus on these smaller muscle groups, feel free to add them in!
READY FOR 33 DONE FOR YOU WORKOUTS? SAY HELLO TO OUR RESISTANCE BAND WORKOUT GUIDE
Up-level your fitness routine with our comprehensive Resistance Band Workout Guide! This expertly crafted digital guide is perfect for anyone looking to incorporate resistance bands into their training regimen, offering unparalleled convenience, versatility, and effectiveness.
What's Included:
33 Resistance Band Workouts:
13 Full Body Workouts
6 Upper Body Workouts
6 Lower Body Workouts
5 Core Workouts
3 Bonus Workouts
Do's and Don'ts Guide: Essential tips to maximize your workout efficiency and safety.
Full Workout Library: Detailed descriptions of each exercise, allowing you to use them as standalone exercises, as part of your customized workouts or to build your own customized workouts.
Build Your Own Workout Tips: Learn how to structure and personalize your workouts to meet your specific fitness goals.
14 Fillable PDF Workout Builders: For those who prefer a hands-on approach to designing their own workouts without the need for printing. Simply fill out the templates digitally and get started!