A lot of people ask me this question very often. What should I do for a workout? And I am sorry to say that I don’t have a perfect answer. Considering that a workout program should be developed around a person’s age, biology, diet, goals and free time. There are also a lot of factors that needs to be considered.
To develop an effective daily workout schedule, here are some tips to help you.
Determine your situation
How much time will you be able to devote to exercise?
If you can do an hour of exercise a day, that’s fantastic. If you have other responsibilities, for example, a wife, kids and two jobs, you might just want to stick to thirty minutes of exercise.
Where will you work out? At the gym or lift weights at home or just do body weight exercises.
What exercises should you do?
Keep it simple and stupid.
Unless you have been lifting weights for years, it is recommended that you do a full body routine two to three times a week. You want to establish a routine that has at least one exercise for your front legs, buttocks and the backs of your legs, your push and pull muscles and also your core.
- Quads– squats, lunges, one legged squats, box jumps.
- Buttocks and Hamstrings– hip raises, dead-lifts, straight leg dead-lifts, good mornings, step ups.
- Push (chest, shoulders, and triceps) – overhead press, bench press, incline dumbbell press, push ups, dips.
- Pull (back, biceps, and forearms)– chin ups, pull ups, inverse body weight rows, dumbbell rows.
- Core (abs and lower back)– planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.
How many sets should I do?
- Low reps (5-8)and heavy weight on Mondays.
- High reps (12-15) andlower weight on Wednesdays.
- Medium reps (8-12) and medium weighton Fridays.
image courtesy of: shape.com, bhisd.net.