Create Your Own Workout



Have you ever heard the quote that says, “failing to prepare is preparing to fail”?

 

This is a very simple, yet very powerful statement that pertains to creating success in any area of your life and this principle can even be applied towards you planning out your workout program and making all of your fitness dreams come true.

 

In order to be successful and truly achieve optimal health & fitness results, you need to do two things:

 

You must be consistent

AND

You must plan ahead

 

There is nothing more demotivating than getting to the gym and not having a plan of what you would like to accomplish that day. Most gym goers end up wasting a lot of time at the gym by walking around and “looking” for things to do whereas if they had a plan, they can come in and crush their workouts so that they can be much more efficient and effective with their time and energy.

 

Fitness success is all about the preparation!

 

Many people think that Personal Trainers have it easy because they are in a gym all day and that they must be motivated to workout at all times. But that couldn’t be further from the truth and I can tell you that first hand that my motivation to workout isn’t always in a high gear. The trick that I use to motivate myself is planning ahead based on my schedule to make sure that I get the best workout in for me each week.

 

In fact, I will pullback the curtain a little bit and give you some of my tips on how I stay in shape year around despite having an extremely busy schedule just like YOU:

 

PLANNING AHEAD

Every 90 days, I design a different workout program for myself and I also identify an end goal for that period of time. That goal can be something aesthetic such as gaining 15 lbs. of muscle, it can be running a half marathon in a certain amount of time, or it can even be performance based in connection to the adult basketball league that I play in. Depending on the 90-day goal that I set out for myself, my meals will correlate to reach those goals to maximize my calorie in & out ratio. Then every Sunday within that 90 day timeframe, I always look ahead at my week and schedule workouts for myself based on my availability. For the best results and for the least amount of distractions, early morning workouts are always recommended but the main objective is just to schedule the workout for a time that is best for YOU. Schedule your workouts with yourself every week and never compromise that slot for nothing. Treat it like any other unmovable appointment such as a doctor’s appointment, get it on your calendar and don’t be flexible about it once it is up there.

 

Workout Program

I always combine Cardio, Strength, and Core Training into the same workout to be extremely efficient and to give myself the best full body workout possible.

For example, here is my workout program that is currently laid out for this first quarter (January– March) of 2018. Each week, I will do the same full body workout for all 3 days THAT week and then change the routine the following week so that it is different:

 

  • Mondays: Full Body Workout, Abs, and Lower Back
    • Pushups: 4 sets of 40 reps
    • Chest Flies on the Total Gym Fit: 3 sets of 20 reps
    • Dips: 3 Sets of 25 reps
    • Pullups on the Total Gym Fit: 3 sets of 20 reps
    • Bent Over Dumbbell Rows: 3 Sets of 15 reps
    • Lunge and Bicep Curl with Dumbbells: 3 Sets of 10 reps on each leg
    • Bicycle Crunches: 2 Sets of 100 each side
    • Lower Back Extensions on the Ground: 1 set of 30

 

  • Tuesdays: Play Games for 90 minutes in an adult basketball league

 

  • Wednesdays: Full Body Workout, Abs, and Lower Back
    • Pushups: 4 sets of 40 reps
    • Chest Flies on the Total Gym Fit: 3 sets of 20 reps
    • Dips: 3 Sets of 25 reps
    • Pullups on the Total Gym Fit: 3 sets of 20 reps
    • Bent Over Dumbbell Rows: 3 Sets of 15 reps
    • Lunge and Bicep Curl with Dumbbells: 3 Sets of 10 reps on each leg
    • Bicycle Crunches: 2 Sets of 100 each side
    • Lower Back Extensions on the Ground: 1 set of 30

 

  • Thursdays: Play Games for 90 minutes in an adult basketball league

 

  • Fridays: Full Body Workout, Abs, and Lower Back
    • Pushups: 4 sets of 40 reps
    • Chest Flies on the Total Gym Fit: 3 sets of 20 reps
    • Dips: 3 Sets of 25 reps
    • Pullups on the Total Gym Fit: 3 sets of 20 reps
    • Bent Over Dumbbell Rows: 3 Sets of 15 reps
    • Lunge and Bicep Curl with Dumbbells: 3 Sets of 10 reps on each leg
    • Bicycle Crunches: 2 Sets of 100 each side
    • Lower Back Extensions on the Ground: 1 set of 30

 

  • Saturdays: Hike for 2 hours with my wife

 

  • Sundays: Rest Day

 

However different Personal Trainers have different training philosophies as far as workouts go where some of them separate their muscles on designated days and they also have separate cardio days too.

 

 

For example, a workout program with separated muscles may look like the following:

  • Mondays: Chest, Triceps, and Abs
  • Tuesdays: Back, Biceps, and Lower Back
  • Wednesdays: Run 3 Miles
  • Thursdays: Shoulders, Legs, and Abs
  • Fridays: Ride a Stationary Bike for 30 Minutes
  • Saturdays: Swim 50 Laps
  • Sundays: Rest

 

So, as you can see, those are two very different ways to work out and neither of them are right or wrong. You just have to find an approach that works for you based on your schedule and what you are trying to accomplish.

 

Frequency

The days per week, the amount of sets, the numbers of reps, and the duration of your workouts will all be based on a number of different things such as your availability, your goals, and your motivation level.

 

However – for an idea of a general guideline, please visit the following 2 links for 2 different programs that you can do that even includes your Total Gym Fit:

 

 

Fun Factor

This is a HUGE component because in order to be extremely consistent and not dread your workouts, it is imperative that you find a workout routine that not only excites you but also that you enjoy doing like I currently do on Tuesdays and Thursdays where I play basketball and burn well over 1500 calories each time. But if you were to hate basketball, don’t include it in your workout program because the more you hate it, the less likely you are to stick with it. Maybe you love hiking or swimming or running? And if that’s the case, then select one of those methods that you love and get your cardio in that way. The bottom line is to find something that you love so that you can stick with it long term and increase your fitness results!

 

Mike Robinson

Mike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

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