How to Design Your Workout (Basics)

When our clients go on vacation, we design workouts for them. If they are stuck at work for a week, we design workouts to help them at home or the office. We are asked what to do for exercise all the time. That’s why Saturday’s Mastery Session was on Designing Your Own Workouts. We believe in empowering our client’s to have all the tools and knowledge to succeed in their Journey.

The more advanced and specific your goals, are the more complicated training programs and workouts can get. You have to manage volume. exercises, recovery, exercise type, and life style. But, for you it doesn’t have to be that hard. I like to make things as simple as progress while still getting outstanding results. 

Let’s cover the basics now.

1 Start with Your Intention: What is the goal of your workout? If you just want to move, anything works. Throw in some sprints, burpees, squats, pushups, rows, pullups and play with it.   Want to get better at running? It’s going to look different than trying to powerlift. 

Your intention is important in all areas of life. It directs your focus to what you are trying to accomplish. Most clients we work with want to lose weight. That’s great, but the quality of their workouts don’t match in the beggining. When they decide to pick a performance goal the intensity and quality of training goes up.

2. Order: Start with a warm up of 5- 10 min doing movements and exercises preparing you for the day ahead. Walking on a treadmill isn’t the best choice.  After that start with your biggest priority. Running if you want to run, Squats if better at squatting, or what your goal is. 

Another order to think about is the intensity. Your muscles fatigue and lose the precision the more fatigued you get.  Start with Skilled activites => Power => Strenght => Endurance

Big muscle groups like legs, back, chest => small muscle groups like arms, shoulders calves

Compound movements like squats, bench, deadlift => Isolation movements like curls, leg extensions, leg curls

3: Balance:  When you exercise, if you want to move well and lift for a long time, you are going to need to maintain balance.  The body should be in balance from left to right and from front to back. 

One of the ways to add balance is to all ways pair the exercise with it’s  opposing group like bench press and rows, pull-ups and rows.   

Another way to add balance is to regularly hit all these exercise types.  Quad dominant (squat), Hip Dominant (deadlift), Pushes (pushups or overhead press), Pulls (rows and pull downs), Split stance (lunges and single leg exercises), and the last one is carries.   

Those are the 3 things you want to look at when designing your program. 

Start with your goal. 

Pick the biggest exercises and muscles groups and work to the smallest groups

Balance pair the exercises front to back and left to right. 

Warm up 5-10 min
Overhead press
Weighted glute Bridges
Tricep Exctensions

Hope this helps you get started designing your own workout.  If you want practice or help designing your own programs, set up a session with me and I will personally show you how to design your own. No commitment necessary. 

Loved this? Spread the word