Workout Guide… The Key To Your Fitness Goals

This workout guide is here to help you set up your own awesome kick booty workout program. We must first evaluate our goals for fitness by asking ourselves a few questions, when you answer these questions… creating an awesome workout is a piece of cake.

Five Key Questions To Ask

So you have decided that you want to figure out your own awesome workout, but you are not sure where to start. Congrats! You have come to the right place because through this workout guide, I can help you with this. I have listed below five key questions you should ask yourself when beginning the process of designing your own workout.

  1. Time available: Figure out the amount of time you have that you can spend on your new healthy lifestyle.
  2. Choice of workout type and exercises: This is where you choose the type of workout you want to undertake and which exercises you will add to your workout.
  3. Choose quantity of sets and reps: Now add the quantity of sets and reps that you will undertake for your new workout program.
  4. Know the amount of weight you are capable of lifting: Become a good judge of what weight you are capable of lifting, this will require a bit of experimentation on your part.
  5. Know your rest intervals between sets: Be aware of what your rest intervals should be between your sets.

When you are finished creating your workout program from this workout guide, don’t forget to warm up before your workout with a little bit of cardio and also remember to stretch after your workout. Remember if you want added value… stretch during your workout when you have your rest intervals between sets.

Now we will turn the five key question list into a step by step system.

Step 1 And 2 Evaluate Your Time Available,
Type Of Workout And Choose Your Exercises

First thing first, evaluate the time that you are able to devote to your new program. To give you a little help on question number 2 from the five key question list above… there are four types of workouts available.

Evaluate your current situation and then decide what you want to work on and what you think you need to improve upon. Also revisit this workout guide if you have any questions.

  1. Endurance / Cardio: This type of workout would include any activity that raises your heart rate. For example jogging, running, jumping rope, treadmill, treadclimber, stair stepper, rowing machine, spinning, biking or step aerobics.
  2. Strength training: This type of workout would include any activity that uses added weight. Basically this would be your weight workouts in the gym.
  3. Balance / Core: This type of workout would include any activity that has you concentrating on balance and increasing your abdominal strength. This would be standing on one foot, heel to toe walk, abdominal workouts, the plank and tai chi.
  4. Flexibility: This type of workout would include exercises that stretch your muscles and helps your body stay limber and improves joint and muscle range of motion. For example seated forward bend, quad stretch, standing calf stretch, triceps stretch, shoulder stretch, bicep and chest wall stretch and yoga.

If you have chosen to go with the strength training choice, see the charts at the end of this workout guide for some ideas of different exercises that you can choose from.

When you are lifting weights, always get full range of motion with your exercises, meaning extend all the way to the top and bottom of the exercise, never do half reps.

Step 3 Choose The Quantity Of Sets And Reps

For beginners I would suggest to go with 2 to 3 sets per exercise, if you are an experienced lifter I would say do 4 to 5 sets. The number of sets that work well for me is 5 sets. Now we will address the amount of reps that you should do.

  • If your goal is muscle tone and endurance: 15 to 20 reps
  • If your goal is strength and size: 12 to 15 reps
  • If your goal is muscle mass, size and strength: 6 to 12 reps

Step 4 Experiment With Weight

Here is where experimentation comes in, start off on the light side, do one rep and see how that is for you. If it is real easy move the weight up until you know that you can get through all of your reps for one set.

Step 5 Know Your Rest Intervals (RI’S)

All muscles are different and need different rest intervals, follow the list below for the correct rest intervals for each muscle.

  • Traps: 30 seconds to 1 minute
  • Shoulders: 30 seconds to 1 minute
  • Chest: 1 to 2 minutes
  • Biceps: 30 seconds
  • Triceps: 30 seconds
  • Back: 1 to 2 minutes
  • Abs: 30 seconds to 1 minute
  • Quads: 1 to 2 minutes
  • Hamstrings:1 to 2 minutes
  • Calves: 30 seconds

Secret Weapon Is… Knowledge

As you use this workout guide to create your own awesome workout, here are a few tips to keep your motivation up at top levels.

The keys to your success: set goals, be consistent, have an effective exercise routine in your arsenal, realistic obtainable goals, always choose activities that you enjoy, knowledge is your secret weapon, be inspired and be patient.

Feel free to print out and use the workout charts listed below if you want, all you have to do is fill in the amount of sets and reps that you want to do.

› Workout Guide

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