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

Summary

This 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.