Hey friends! Happy Tuesday!
Hope you’re having a great week so far. We’ve enjoyed lots of sunshine and I’ve moved my workouts outside which is wonderful! I love being outside while working out, and thankfully, since our gym hasn’t opened childcare yet, all my workouts only involve a few things, so it’s easy to move outside *silver lining*.
I wanted to bop in today and answer a question I got about building workouts. What’s the best way to build a workout?
Well…it depends. I know, everyone hates that answer. But it’s true! What are your goals? Is it hypertrophy? Endurance? To support a sport? Heal an injury? All those things matter when building and programming a workout. You have to take into account what kind of equipment you have available, how much time you have, what workouts you prefer, etc. Cookie cutter programs might work for many peopyle, but if you’re wanting to build a workout, you have to get specific about your goals. However, I know that in this time, when some gyms are still closed, people want to know how to stay in shape at home. So for the sake of this post, let’s say you want to continue to maintain/improve fitness, build muscle, and just get a good sweat on, and you like full body workouts. (I did a recent poll in Instagram, and 100% of people voted they liked full body workouts more than split routines…interesting!)
When programming a full body workout, you want to take the body through all planes of motion. Meaning, you want a hinge pattern, squat patter, push, pull and probably something for your core (although that’s not always necessary, but I like to add it in there).
Next we see what exercises would fit those patterns of movement–
goblet squat (squat)
bent over row (pull)
mountain climbers (core)
After this we program how many sets and reps. If you’re working on building muscle, you’ll want 4-5 rounds of each movement. The rep scheme depends on how much you’re lifting. If you’re at home and you don’t have heavy weights, you’ll want to make sure the last 3 reps of each exercise are challenging, so with lighter weights you’ll be in the 12-15 rep range, with heavier weights you’ll be in the 8-10 rep range. You also want to stagger movements that use similar muscle groups as to not wear them out too much before the end of the workout (unless you’re purposely trying to fatigue that muscle group for hypertrophy, but in this example, let’s keep it simple).
With our sample movements listed above we could create a workout like the following:
Goblet squat 12-15x
Bent over row 12-15x
Mountain climbers 50x total
You can add in a finisher if you want a little boost of cardio and to really cash out your muscles…this usually involves 3 or 4 movements, done rapidly in succession with little rest.
Jumping jacks 50x
Suitcase situps 30x
Power lunges 50x
And there you have it! A full body workout, programmed so you can do it at home. Now, a few notes, this doesn’t take into account your specific goals, and don’t do this every day. Our muscles need time to rest and repair in order to grow, and killing the same muscle groups every day won’t help you reach your goals. It’ll slow you down and lead to burnout. So be smart, train hard, and have fun!