Exercise goals: How to build your own workout

First and foremost you need to establish what your goals are and be realistic. Once you’ve done this you can make a plan and build your workouts. Your plan should include; the amount of workouts you will do per week, the style (metabolic, strength, regeneration, heart rate training etc..) and length. Now we can create the workouts you will follow. Let’s start with metabolic workouts.

Quality versus quantity. These days we don’t have as much time to devote to ourselves. Let me rephrase that – we don’t TAKE the time for ourselves as much as we should. We allow summer plans, stress and everyone else become a priority rather than our goals. That isn’t going to change overnight. So, in the meantime we must build a workout to fit that lifestyle. Here’s the good news, even if you had all the time in the world to workout you don’t need it!

A good metabolic workout session should last between 20-45 minutes. Begin with a warm up that opens and activates joint and muscle groups. Try this one:

(If you have a foam roller you should roll for a good 10 minutes prior to movement.)

n Leg swings – 20

n Knee drives – seven in each direction (straight, right, left)

n Wall shoulder slides – 20

n Sumo sit – 10

n Split squats – 10 each leg

n Lateral split squats – 10 each leg

n Scapular pushups – 10

n Jumping jacks – 25

n High knees in place – 30

n Butt kicks in place – 30

n Move onto the meat of the workout:

Set a timer for 15 minutes and see how many sets you can complete:

n Squats/jump squats – 12

n Bodyweight plank rows – 12 each arm

n Lunges or split squat jumps – 12 each

n Plank to pushup – 12

n Mountain Climbers – 12 each leg

Finishers. Do you still have more in you!? If so try this:

n Repetition ladder (10-1): Pushups and Plyo Jumping Jacks. Start at 10 reps of each exercise, do nine, eight, seven … until you finish at one repetition of each exercise.

Don’t forget to roll and stretch after you complete your workouts!

You might have noticed earlier I listed the “style” workouts you can do. At Fit It In Fitness we incorporate many styles. One of the most important guidelines to follow in fitness is variety. It isn’t enough to sweat you must strengthen different muscle groups including your heart AND repair them. We devote an entire day on our schedule to joint, muscle and soft tissue repair. Keep in mind that each day of your workout routine should include a full body plan and be slightly different than your last workout.

For more information including workouts with pictures and descriptions check out our website; www.fititintraining.com or contact Danielle at fititinpt@hotmail.com.

Fit It In runs the fourth Sunday of the month. Danielle Tetreault is a personal trainer and the owner of Fit It In Fitness and is always available for a free fitness assessment. She can be reached at fititinpt@hotmail.com, or visit her website at www.fititintraining.com.