How To Create A Workout Plan For Beginners - How To Create Your Own Workout Schedule Program Plan
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
🏋️♂️ 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
💡Availability
💡Exercise Routine
💡Starting Out Phase
💡Growth or Maintenance Phase
💡Active Rest Day
💡Full Body Workouts
💡Workout Splits
💡Neuromotor Conditioning
💡Warm Up and Cool Down
💡Cardio Exercises
💡Consistency
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.
Transcripts
Designing your own workout plan or routine can be a lot easier than you think, and in this video I am going to give you a sort of template to start from,
and you can alter it to what works for your lifestyle.
The 2 major factors are your time or availability and the actual exercise routine.
The 1st thing you have to do is set a schedule based on what you can adhere to and what fits into your time availability.
Let’s look at your routine from 2 perspectives, the starting out phase, and the growth or maintenance phase.
If you are just starting out I would recommend workout one day and then have 2 days off.
The reason for this is when you are beginning your body will be very sore, probably for at least 2 days.
So, for example for the first 2 or 3 weeks, workout on Monday, Tuesday and Wednesday are off days, then workout on Thursday, Friday and Saturday are off days
and make Sunday an active rest day where you are active, not working out, doing active things like chores, cutting the grass, cleaning the house,
working in the yard, maybe take a walk and listen to some music. Then repeat this schedule for the next 1 to 2 weeks.
For the growth or maintenance phase there are many options, but to make it simple I will show you 2 different options.
Option 1 is 3 days of full body work outs, 3 days of active rest, and 1 day totally off.
So, for example Monday, Wednesday and Friday are workout days, Tuesday, Thursday and Saturday are active rest days and Sunday is total off day.
Option 2 is to do workout splits for 4 days and have 3 days off or active rest. So, for example Monday you would do upper body training, Tuesday lower body training,
Wednesday totally off, Thursday upper body training, Friday lower body training, Saturday totally off and Sunday is an active rest day.
Once you have your schedule in order you need to design an actual exercise routine. Any comprehensive program should consist of working your body in all the planes of motion, sagittal, frontal and transverse planes,
and should include strength training exercises, cardio exercises, neuromotor conditioning such as balance and coordination, and flexibility exercises, along with a warm up and cool down section.
You should also make sure you consistently work all major areas of your body, arms and shoulders, legs and glutes, chest, back and core.
A warm up should consist of movements designed to slowly increase your heart beat and blood pressure before your actual workout routine.
A quick example of full body routine would be side raises for shoulders, single leg biceps curls and triceps extensions for your arms,
rotational side twists for your core, a chest press for your chest, bent over rows for your back, side to side lunge squats for your legs, and also deadlifts for your legs.
For workout splits you could do the 6 upper body exercises I just mentioned, side raises, standing bicep curls, triceps extensions, rotational twists,
and chest press for your upper body on day 1 and on day 2, leg day, do the previously mentioned exercises, side lunge squats and deadlifts,
but add in heal raises, short box jumps or front to back hops, and single leg bend over cone touches.
You can also get some cardio in by going from exercise to exercise with little to no rest in between the exercises, in a circuit training fashion,
or you can do cardio after your strength training session. You can use machines like the treadmill or elliptical for cardio,
but keep in mind, these only work your body in one direction. However, sports is a great way to do cardio, such as dribbling and shooting a basketball,
or racket sports where you are moving side to side and front to back, and sports can really help you improve neuromotor conditioning.
Then once you have finished the routine, it’s cool down time, slowly decreasing your heart rate and blood pressure and some stretching.
From start to finish, it really shouldn’t take more than an hour to get a great workout in.
Creating your own workout plan is not actually that difficult as it comes down to 3 things, a schedule that works for you,
hitting all major areas of your body consistently, and exercise selection for those body parts.
I have some workout videos posted on this channel, bodybuilding dot com also has a great library of exercises,
Or you can actually go to a library and check out a book that covers different exercise movements.
Alright my friends, hopefully you got something out of this video, if not, if I just completely wasted your time,
you can always enact some immediate punishment upon me by pounding that thumbs down. It's all good, it's always good.
I've got more videos right there for you, till next time, I am outta here.
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