How To Create A Workout Plan For Beginners - How To Create Your Own Workout Schedule Program Plan

Whats Up Dude

21 Apr 201904:38

Summary

TLDRThis video offers a simple template for designing a personalized workout plan, emphasizing the importance of a consistent schedule and tailored exercise routines. It suggests starting with one day of workout and two rest days for beginners, then progressing to full-body workouts or workout splits for growth and maintenance. The routine should cover all body planes, including strength, cardio, neuromotor conditioning, and flexibility, with a focus on warming up and cooling down. The video also recommends using sports for cardio and neuromotor training, aiming for a comprehensive workout within an hour.

Takeaways

📅 Set a workout schedule that fits into your lifestyle and availability.
🏋️ For beginners, start with one workout day followed by two days off to allow for muscle recovery.
🔄 Alternate between workout days and active rest days to balance growth and recovery.
💪 Consider two growth phase options: full-body workouts three days a week with active rest, or upper and lower body splits with active rest and off days.
🧘‍♂️ Incorporate a variety of exercises that cover all planes of motion, including strength, cardio, neuromotor conditioning, and flexibility.
🔄 Ensure a comprehensive workout routine that targets all major body areas: arms, shoulders, legs, glutes, chest, back, and core.
🏃‍♂️ Include a warm-up to prepare your body for the workout and a cool-down to help recovery.
🏋️‍♀️ Example full-body routine includes exercises like side raises, single leg bicep curls, triceps extensions, rotational twists, chest press, bent over rows, lunge squats, and deadlifts.
🤸‍♂️ For workout splits, alternate between upper body and lower body exercises, adding in unique movements like heel raises and box jumps.
🏀 Incorporate cardio through circuit training or sports activities to improve neuromotor conditioning.
⏱ A well-rounded workout session should not exceed an hour, including warm-up, main routine, and cool-down.

Q & A

What is the main focus of the video?
-The main focus of the video is to provide a template for designing your own workout plan, tailored to your lifestyle and time availability.
What are the two major factors considered when designing a workout plan?
-The two major factors considered are time or availability and the actual exercise routine.
What is recommended for someone just starting out with a workout routine?
-For beginners, it is recommended to work out one day and then have two days off to allow the body to recover from soreness.
What should a beginner's workout schedule look like for the first few weeks?
-A beginner's schedule might include working out on Monday, followed by two days off, then working out again on Thursday, with Friday and Saturday as off days, and Sunday as an active rest day.
What is an active rest day?
-An active rest day involves being active by doing chores, yard work, or light activities like walking, but not engaging in a formal workout.
What are the two options presented for the growth or maintenance phase of a workout routine?
-Option 1 is three days of full-body workouts with three days of active rest and one day off. Option 2 is a workout split with four days of training, three days off, or active rest.
What should a comprehensive workout program include?
-A comprehensive program should include exercises that work the body in all planes of motion, strength training, cardio, neuromotor conditioning, flexibility exercises, and a warm-up and cool-down section.
Why is it important to work all major areas of the body consistently?
-Consistently working all major areas of the body ensures balanced muscle development and helps prevent muscle imbalances that could lead to injuries.
What are some examples of exercises for a full-body workout routine?
-Examples include side raises for shoulders, single leg bicep curls and triceps extensions for arms, rotational side twists for the core, chest press for the chest, bent over rows for the back, and side to side lunge squats and deadlifts for the legs.
How can one incorporate cardio into their workout routine?
-Cardio can be incorporated by doing exercises in a circuit training fashion with little to no rest in between, or by doing cardio after strength training sessions. Sports activities can also be a great way to do cardio and improve neuromotor conditioning.
What should be the duration of a typical workout session according to the video?
-A typical workout session should not take more than an hour from start to finish.

Outlines

00:00

🏋️‍♂️ Custom Workout Plan Basics

This paragraph introduces the concept of creating a personalized workout plan and emphasizes the importance of aligning it with one's lifestyle. It outlines the two main factors to consider: time availability and the exercise routine itself. The speaker suggests setting a schedule that fits into the individual's daily life and discusses two phases of workout routines: the starting out phase, recommending one day of workout followed by two days off, and the growth or maintenance phase, where different workout options are presented.

📅 Establishing a Workout Schedule

The paragraph delves into the specifics of setting up a workout schedule, starting with the initial weeks where the individual should work out on Monday, take Tuesday and Wednesday off, and then repeat the cycle. It explains the rationale behind this pattern, which is to allow the body to recover from the initial soreness that comes with starting a new workout regimen. The paragraph then transitions into discussing the growth or maintenance phase, offering two distinct workout options: a full-body workout three days a week with active rest and a total off day, or a workout split over four days with three days of rest or active rest.

💪 Designing an Effective Exercise Routine

This section focuses on the actual design of an exercise routine, stressing the need for a comprehensive program that covers all planes of motion and includes strength training, cardio, neuromotor conditioning, and flexibility exercises. It highlights the importance of warming up and cooling down and suggests exercises for a full-body routine, such as side raises, single leg bicep curls, triceps extensions, rotational side twists, chest press, bent over rows, side to side lunge squats, and deadlifts. The paragraph also touches on workout splits, cardio options, and the integration of sports for neuromotor conditioning.

Mindmap

Keywords

💡Workout Plan

A workout plan is a structured schedule of physical exercises designed to achieve specific fitness goals. In the video, the creator emphasizes the importance of designing a workout plan that fits into one's lifestyle and time availability, suggesting templates for beginners and those in the growth or maintenance phase.

💡Availability

Availability refers to the amount of free time one has to engage in activities. The video script discusses setting a workout schedule based on personal availability, which is crucial for adherence and consistency in a fitness routine.

💡Exercise Routine

An exercise routine is a sequence of physical activities performed in a specific order to target various muscle groups and improve overall fitness. The video provides examples of full-body and split routines to help viewers create their own personalized exercise plans.

💡Starting Out Phase

The starting out phase is the initial period when someone begins a new workout regimen. The script recommends a one-day workout followed by two days off to allow the body to recover from the initial soreness, illustrating the gradual introduction to a fitness routine.

💡Growth or Maintenance Phase

The growth or maintenance phase refers to the stage in a fitness journey where one is either building upon their initial progress or maintaining their current level of fitness. The video offers two options for this phase, including full-body workouts and workout splits, to cater to different preferences and goals.

💡Active Rest Day

An active rest day is a day in a workout plan where one engages in light activities instead of intense workouts to allow the body to recover. The script suggests using active rest days for chores or light exercises like walking, which is essential for overall well-being without overexertion.

💡Full Body Workouts

Full body workouts are exercise sessions that target all major muscle groups in a single session. The video script provides an example of a full body routine, including exercises for shoulders, arms, core, chest, back, and legs, to ensure comprehensive muscle engagement.

💡Workout Splits

Workout splits are a training method where different muscle groups are trained on separate days. The script mentions an example of an upper body day and a lower body day, allowing for focused training and adequate recovery time for each muscle group.

💡Neuromotor Conditioning

Neuromotor conditioning involves exercises that improve balance, coordination, and body awareness. The video script highlights the importance of including such exercises in a workout plan to enhance overall physical performance and prevent injuries.

💡Warm Up and Cool Down

A warm-up is a series of exercises performed before a workout to prepare the body for more intense activity, while a cool down helps to gradually reduce heart rate and muscle tension after a workout. The script emphasizes the importance of both for injury prevention and optimal performance.

💡Cardio Exercises

Cardio exercises, or aerobic exercises, are activities that raise the heart rate and strengthen the heart and lungs. The video script suggests incorporating cardio into a workout routine through circuit training or using equipment like treadmills and ellipticals, as well as through sports for added neuromotor conditioning.

💡Consistency

Consistency refers to the regular and continuous repetition of an action, in this case, following a workout plan. The video stresses the importance of consistently working all major body areas to achieve and maintain fitness goals.

Highlights

Designing a workout plan can be simplified by using a template and adjusting it to fit your lifestyle.

The two major factors to consider are time availability and the actual exercise routine.

Setting a schedule based on adherence and time availability is crucial for a successful workout routine.

For beginners, working out one day followed by two days off is recommended to allow for recovery.

In the starting phase, alternating workout days with rest days helps manage soreness and recovery.

Active rest days involve light activities like chores or walking, not intense workouts.

For the growth or maintenance phase, consider a 3-day full body workout schedule with active rest days.

Another option for the growth phase is a 4-day workout split with 3 days of rest or active rest.

A comprehensive workout program should include exercises for all planes of motion and various fitness components.

Ensure consistent work on all major body areas such as arms, shoulders, legs, glutes, chest, back, and core.

A proper warm-up is essential to prepare the body for the workout by gradually increasing heart rate and blood pressure.

An example of a full body routine includes exercises like side raises, single leg biceps curls, and rotational side twists.

For workout splits, alternate between upper body and lower body exercises with specific exercises for each.

Incorporate cardio exercises either in a circuit training fashion or after strength training sessions.

Sports can be an effective way to do cardio and improve neuromotor conditioning.

Cooldown is important to gradually decrease heart rate and blood pressure, followed by stretching.

Creating a workout plan involves a schedule that works for you, consistent body area workouts, and appropriate exercise selection.

There are resources available like workout videos, bodybuilding.com, and books from the library for exercise guidance.