How to make your own workout plan

Making your own workout split

"You won't always love the workout but you will always love the results"

First ask yourself the following questions

1) How much time do I have allotted a day? Be honest with yourself so that you can sustain your plan

2) How many days can I work out? Try to shoot for at least 2 days a week to start off but eventually make the plan least 3 days.

3) Do I want an at home plan or in the gym? Being clear about where you will be doing your workouts is important because you need to be aware of what equipment you have available.

4) What exercises do I love or hate? If you add workouts you hate you will get discouraged. Try to make your workout plan fun!

Here are some helpful guidelines

Always warm up 5-10 min

Total workout should be between 45min-1hr

Beginners shoot for 3 sets x 12 reps

45-60 Seconds Rest time In between exercises

Weight loss goals: Always incorporate cardio/HIIT! At least 2 days.

Weight gain goals: Focus on progressively adding more weight every week (2.5-5lb)

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Here Is an Example of a Weight Loss Workout Plan

Monday, Wednesday, Friday= Strength Training

Tuesday, Thursday= Cardio/HIIT

So it would look like this:

Monday : Hamstrings, Shoulder, Abs

Tuesday: 15 min Jump Rope, 30 Jumping Jacks, 30 Jump squats, repeat 2 times.

Wednesday: Glutes, Back

Thursday: 15 Min Sprint, 20 Jog

Friday: Quad, Chest, Triceps, Bicep, Abs

You want to make sure you are incorporating exercises that focus on the major muscles at least twice a week. For each muscle group choose 3 exercises. For examples on Monday, we would chose 3 hamstring , 3 shoulder, and 3 abdominal exercises for a total of 9 total exercises. Each exercise is done as 3 sets x 12 reps. Let's use the hamstring muscle as an example; each hamstring exercise would be done 3 times by performing 12 repetitions each time.

For example,

Deadlift 3 sets of 12 repetitions

Good morning 3 sets of 12 repetitions

Straight deadlift 3 sets of 12 repetitions

This can seem a bit overwhelming but take It one day at a time. Start with walking 30 minutes each day and so on. If you want an already done workout plan that will make sure you get the best and fastest results then make sure to check out my full body toning guide!

"You may not be there yet, but you are closer than you were yesterday"

As a little extra, here is a fun HIIT workout!

-25 Jumping Jacks

-45 Seconds Bicycle Crunches

-25 Star Jumps

-25 High Knees

-20 Lunges (each leg)

-45 Seconds Jump Rope

Do 3 rounds, with 1 minute rest in between after every round.

Make sure you are drinking water and staying hydrated.

Head over to my Youtube Channel (Britney Ford) and watch the full video on how to create your own workout plan. Youtube link is in our website homepage.