Putting together an exercise plan can be very tough!
The girls at toneitup.com offer a weekly work-out schedule year-round that is posted every Sunday. If you aren’t up to the task of creating your own plan, I suggest checking out theirs!
If you want to create your own, I suggest picking up a resource (either buy or check out from the library) a book like “Women’s Health Big Book of Exercises.”
If you don’t want to do that…google!
A basic plan should have you working out at least two time per week. If you aren’t working out already, then you should see a difference by adding in just two sessions a week. If that’s all you’re going to do, I personally suggest mixing both cardio and strength training. Either by doing a bit of cardio (20-30mins) and then a strength workout, or by having a combo workout (a class such a kickboxing, TRX, or piloxing is a great combo).
Here is how I put together a plan.
Step 1 — Look at your schedule. Your work-out/fitness plan should fit your personal lifestyle. If you have somewhere to take your kids 4 nights a week, then trying to workout in between that is not going to work. Instead, maybe try doing a morning workout, or breaking up a workout into two parts (a half hour in the morning and 20-30 mins in the evening after the kids are in bed). Just make sure it suits what you are able to do and when (ie. don’t be doing cardio at night if it wakes you back up).
Step 2 – Figure out my fitness goal. If its to lose weight, tone up, train for an event, etc. You need to know what your end goal is and then shape your program around that. For example, if you’re training for a marathon like I am right now, you are going to want to focus on cardio and endurance training and add in some targeted strength training to supplement. If you want to tone up your abs for summer bikini season, you’ll be doing more strength and toning exercises and backing off a bit on the cardio.
Step 3- Look stuff up based on your goals. I know after my injury issues in January that I need to improve my core and glute strength and do a lot of stretching. I use my Women’s Health Big Book of Exercise, my trainer, and online resources to find exercises that suit this.
Step 4 – Put it all together. Actually sit down and write out a plan. I like to do a week by week plan, but also have a long-term plan in place.
Step 5- Follow through with your plan! See, super simple!
How do you put together a plan?