Want a work out program and don’t have the extra cash to hire a personal trainer or to purchase one? Or maybe you just don’t WANT to pay for a program right away, because you just aren’t too sure. But maybe you also have no idea where to start or what to do? So I decided to share my tips on how to build your OWN workout program! (and then a little extra exciting thing at the end).
DISCLAIMER: Thought I’d start right off with that, and just say real quick that I am obviously no expert and by no means a professional (yet *wink*wink*). These are simply MY tips on how to create your own workout calendars/program, and I make no promises that these tips will work for you. Take what you think will and leave the rest!
Keeping in mind that I DO NOT think that this can fully replace the quality and knowledge that comes with actually hiring a personal trainer or joining a program set out by a real certified health & fitness professional, but this (at least for me so far) is a fantastic option for anyone looking to do their own thing, or to get their foot in the fitness door.
Build An Arsenal: Free Resources Everywhere!
Start with building an arsenal of exercises and workout ideas. Best place for this in my opinion is Pinterest and Youtube. Google can be overwhelming and can make you easily discouraged, while Pinterest allows you to search and save all in one place, and Youtube allows you to follow, save favorite videos and get notifications when new videos are posted. TRY NOT to build your arsenal in too many different places. Neat and organized, in one or two spots is more than enough, and you wont get submerged in an ocean of different platforms and websites and lists and bookmarks and boards.
Make Monthly Calendars: Get It Written Down!
This is the start to creating your own workout program. Making a calendar is a must regardless of how you do it (Use a planner if calendar sheets aren’t your cup of tea!) Having 1000 pins in your “Sexy Arms” board on Pinterest will do you no good if you don’t actually use them.
I’ve built my calendars two ways
- Make one with just your days target areas and on the back, or separate sheet, write out your exercises for those target areas
- Write the actual work out on the calendar. I write the workouts on the first week and then use arrows so that I don’t have to re-write them in each day, changing the amount of reps per set as the month progresses.
Building The Exercises: Use That Arsenal!
Workin workin plannin plannin. This is were most of the work comes in (aside from actually DOING it all of course). Time to break in to that arsenal that you have created and build yourself some exercises!
- Choose your focus, but focus on all. By this I mean, decide what you are working on and focus on those areas BUT make sure you are working on ALL AREAS. For myself my weeks are, Monday through Sunday, as followed. Legs/Butt–Abs–Arms–Legs/Butt–Abs–Yoga–Rest and repeat. (I know I know, no cardio, so sue me.)
- Make sure to push yourself, but be honest about it. If you have never in your life done more than 10 push ups, it’s probably best not to throw down in your calendar that you need to do 3 sets of 30 reps of them. Push yourself, but don’t go so far that you either A) hurt yourself or B) get discouraged and quit. Three reps of 10 to start is perfect!
- When starting out I’d recommend 3-4 exercises at 3 sets each. As the month progresses you can add more reps to each set, add more sets OR add more exercises, just remember to put it in the calendar!
- Try to mix up the workouts. For example If you work on your legs/butt more than once a week create different workouts. Like I said, I have 2 days for core and 2 days for legs/butt, each week the exercises are the same BUT within each week there are 2 different workouts for both ab days and leg days.
- Make sure you get AT LEAST one rest day. It is important for your body to rest and recover, not only is this when your muscles re-build themselves, but you also want to give YOU a break, to just rest and just be. I have both an active rest day (yoga) and a full rest day!
- Add smaller challenges to your calendar for extra fun! IF YOU WANT you could add extra things, like a daily ab challenge or arm challenge. Make up your own or search for one of the MANY that are already out there! My calendar has alternating weeks of morning crunches or morning push ups. This is where I roll out of bed and do as many as I possibly can. I just finished up crunches week and now headed into my 2nd pushup week of this month!
- Tell people about it! Seriously doooo it. Instagram it, post about it… blog about it… or just tell your friends and family, but get it out there and let your plans be know! It will seriously do wonders for your accountability! (You could also totally like our FB page here, let us know what you’re up to and we can help you with that as well!)
- Lastly it’s OK to mix it up. Getting sick of the workouts you planned? Found a new video you really want to try? Go ahead and do that instead of what you have written on your calendar. As long as you are DOING IT then go ahead and do it!
NOW FOR SOME COOL STUFF! OK I thought that all that stuff was pretty cool, but that’s just the obsessive planner in me.
SOOOO Don’t want to do AANNNYY of that?? Not really a planner? Here is something for you! Blogilates! Seriously head over to www.blogilates.com and go have a look through all her Youtube videos. The community is fabulous, SHE is fantastic. SHE SELL’S WORKOUT APPAREL! (it’s exciting OK.) But most importantly she offers FREE workout calendars!
Subscribe for free (it’s just a simple email subscription) to get the password to unlock this months free printable calendar, or check out the beginners calendar to get you started.
I for one have done a good handful of her workout videos and I can tell you they will not disappoint! You can also check out some before and afters from other people who have used her calendars and/or her videos. Have I mentioned yet that she is an absolute doll!
It is all there for you, already written, already built, all you have to do is print it out and do it!
Also go get the Blogilates app, which is totally free to download as well! There you get everything all in one place, recipes, shopping, calendars, videos. The calendars on the app ARE by subscription of $0.99/month though, so you could either pay $1 for the convenience of having it all right there OR you could use the app in conjunction with your free printable calendar OR OR you could do both!! Which is what I will be doing when I try out her calendar for September!!
Now go get to work, and create your calendar! (Or check out Blogilates!) If you DO build your own, using any or all of these tips, let me know! Or take a photo, get it on Instagram, and hashtag it #happyhealthyhouseholds so we can see!