Before you can design an effective at home workout plan, you have to master the basics. So, please refer back to Part 1 of this at home workout series, here (where we go through all of the basics) before continuing! Only once you have fed your mind with fitness material, mastered the basic bodyweight exercises, tried out different variations of your favorite exercises, chosen your designated workout area, bought the basic equipment, organized it, and chosen the amount of time and days you will workout each week, you can begin to design your very own effective at-home workout plan.
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Design your own At-Home Workout Plan:
1) Decide what muscles you want to train
You can either train a group of muscles, a few or all of the muscle groups listed below during the month. Remember, even if you do choose to focus on ONE muscle group every month, you shouldn’t train the same muscles everyday. You have to let your muscles rest in between! So, although your focus will be on one muscle group, you should still be training other muscle groups during the month.
Here are the main muscle groups you can train:
- Arm muscles
- Chest muscles
- Back muscles
- Core (abs) muscles
- Glutes muscles
- Legs muscles
- Calves muscles
Even though you can train as many muscles as you want, focusing on a couple at a time is more beneficial. For example, if you want to focus on your glutes this month to build muscle and strength, the majority of your workouts should target your glutes. So, you should train your glutes the majority of days you workout during the month, but still give your glute muscles a break in between. It’s always important to rest your muscles!
Make a list of the TOP 3 muscles you want to train (considering that the muscle group at the top of your list is the muscle group you are most interested in training this month!) For example:
- Glutes – primary focus
- Core (abs)
EX) If you workout 20 days a month:
You should spend at least 14 of those days (70%) working on the muscle you list as #1 (in this case glutes!) Now, that doesn’t mean that you’ll *only* work on your glutes during the 14 days. All it means is that you’ll include exercises for your glutes – regardless of the other muscles you choose to work on during those days.
Write what muscles you want to train every day of the week (in the gray area provided for you in my workout planner)
- Monday & Saturday – full body
- Tuesday – abs and arms
- Wednesday, Friday, and Sunday – rest days
- Thursday – booty and arms.
2) Choose a Workout Routine to Follow
Once you have decided which group of muscles you want to train, you are ready to either create your own workout routines, choose workout routines to follow, or do both! So, I will walk you through the process of both creating your own effective at home workout routine and choosing to follow a workout routine that already exists.
NOTE: If you don’t feel comfortable creating your own routines, I would highly suggest that you consider following workout routines that are already out there! I definitely don’t want you to create a routine that won’t give you any results or one that will result in an injury! So, only consider creating your own workout routine if you are familiar with exercises, fitness, and have some experience working out.
Creating Your Own Workout Routine
Decide the kind of workout you want to create. Here are some ideas:
- Arm workout
- Booty workout
- Abs workout
- Legs workout
- Cardio workout
- Full body workout
There are so many kinds of workouts you can create. You can either decide to train one group of muscles or train two or more groups of muscles at once!
How long do you want the workout routine to be? Decide the length of the workout.
- 5 minute (booty) workout
- 10 minutes (arm) workout
- 15 minute (leg) workout
- 20 minute (booty and abs) workout
- 25 minute (full body) workout
Since you can create a variety of workouts and combine them during your workout sessions, I would suggest that you only stick to creating 5-30 minute long workouts.
Decide what exercises to include in the workout routine.
Make a list of all of the exercises you want to include in your workout.
If you need exercise ideas, here’s a list of 100 bodyweight exercises!
Decide the length and repetition of each exercise.
How long should each exercise last? Personally, I like to measure the time I repeat an exercise with seconds & minutes (30 seconds of squats) rather than with repetitions (10 reps of squats) I find this method to be more accurate and precise. Here are some ideas:
- 15 seconds
- 20 seconds
- 30 seconds *recommended*
- 1 minute
Build the workout routine.
Since YOU are in charge of creating the routine, it’s up to you to choose the sequence of the exercises. Think of it, sort of like an essay. Every essay needs to include an introduction, body, and conclusion. What exercises do you want to include at the beginning, middle, and end of the workout?
Test the workout routine.
Once you have your “rough draft” ready, it’s time to test your workout. Take some notes while you are testing your workout so that you can make adjustments if you need to afterwards. Here are some things to look out for:
1. Is the workout too easy?
If the routine is too easy, it’s probably not going to produce any results. Consider replacing some of the easier exercises from the routine with more intense exercises, or add more exercises to the routine and make it a few minutes longer.
2. Is the workout too hard?
You don’t want to create a workout that’s impossible to follow, either. So, if the routine you created is too hard, eliminate some exercises or replace them with exercises that are easier to do.
3. Is the workout actually targeting the muscles you want to train?
If you created an arm workout, make sure that you are feeling the burn in your arms. Otherwise, the workout won’t really help train your arms. Consider switching up exercises and including more exercises that target your arms.
Play around with your workout routine (testing and adjusting) until you feel like it is fairly easy to follow, but intense enough to give you RESULTS!
STEP 7 :
Make your workout routine official.
1. Come up with a title for the workout routine you just created.
2. Create a document on Canva with the entire sequence
3. Print out your workout routine
This will help you organize your workout routines, access them easily when you workout, and also share them with friends in real life or online!
Choosing an Existing Workout Routine.
If you would rather follow workout routines than create your own, here’s how you can successfully choose workout routines to follow!
Explore YouTube, Instagram, Pinterest and Blogs.
If you already follow some fitness influencers (as you should have in part 1 of this series!) look through their accounts, posts and videos for workout routines. Most fitness influencers either share their workouts through videos or share exercise sequences through photos! Here are a few tools to help you find workout routines:
Once you have found fitness accounts you like, refer back to the “Choosing what muscles to train” section. Depending on the muscles you chose to train, decide what kind of workouts you want try during the month (arm workouts, leg workouts, etc)
After you have explored, followed accounts, bookmarked/saved pages, taken some notes (I’m a huge note-taker, so I take notes on everything lol), and decided the kind of workouts you want to do during the month, it’s time to choose the workout routines to follow! Make a list of the workout routines you want to follow.
Factors to consider when choosing a routine:
- The length of the workout.
- Equipment. Do I have the necessary equipment to complete this workout?
- The goal of the workout. What muscles are being trained during the workout?
- Completion ability. Will I be able to complete this workout? (Set realistic goals)
- The space used. Do I have enough space to do this workout in?
NOTE: You can either choose all of the workout routines you want to follow before the month begins or you can choose workouts daily. Whatever works best for you!
3) Obtain a Planner
Before you can physically design your own at home workout plan, you need to have a workout planner! I personally prefer using a physical planner! Which is why, I created a neat monthly workout planner that you can download and print (PDF format)
So, I’ll leave it up to you! You can either download my workout planner below, create your own workout planner or purchase one, here!
4) Label Workout Planner
1. Label the days according to the month we are currently in!
Once you have your workout planner in front of you, begin labeling it! You can use one color or multiple colors to label the month and all of the days in the month. This step is very important because by doing this you’ll know what day of the week each day falls on. By labeling your planner before the month begins, you will be able to plan your workouts around events or appointments during the month. So, no excuses!
2. Label your workouts
Make sure to refer back to the worksheet you filled in in Part 1 of this series to determine how long you can workout each day and how many days a week you can workout. Once you have everything set in stone, you can go about this in two ways. You can either fill in your planner before the month begins or you can fill it in as you go! Either way is fine, as long as you stick to it.
Filling before month begins vs filling during the month
Filling planner in before the month begins:
- Go through the list of workout routines you have chosen to follow during the month (with workouts created by you or by others)
- Fill in the boxes with either the title of the workout routines you will follow each day or with the name of the muscle groups you are training each day.
- Label all of the rest days you will take during the month! Make sure to have at least two rest days every week – it’s important to give your muscles a rest!
- Once your planner is filled in and ready, you are all set!
Filling planner in as you go:
- Only fill in the dates before the month begins.
Fill in your planner in each day after completing your workout. You can fill in the boxes with the name of the group of muscles you worked on or with the titles of the workout routines you followed that day!
Here’s a made-up example of what your workout planner can look like:
And after this long but fun two-post series, you should have hopefully created your very own at-home workout plan! It wasn’t that hard, was it? However, keep in mind that creating a workout plan will only give you results if you FOLLOW it. Don’t just create a plan and expect results without putting in the work daily. Please let me know your thoughts on this series – I tried my best to keep it as short as possible, but if you would like me to expand on some areas, I can definitely do that!
Until next time,