How to Create a Workout Plan
Hellooooooo 🙂 It’s me again 😉 Hope you’ve all had a wonderful day!
Thanks for all of the awesome feedback on the Vibrams– even from those of you who said they were goofy-looking 😀 (I totally agree that they’re funky-looking shoes!) You’ve convinced me to get a pair, but the only place to get them in Valdosta doesn’t have pink, so it looks like I’ll be picking some up in Hotlanta next week.
Tonight, I met up with some of the girls at Ichiban for sushi/hibachi.
I was still feeling kinda wonky, so I didn’t munch much.
Just a seaweed salad:
and cucumber salad:
If I feel *normal* again anytime soon, I’ll make an omelet or sumthin.
I had a blasty as usual hanging out with the girls and then came home to the crazy fur children.
So, many of ya’ll have asked me how to set up your own workout schedule now that the Summer Shape Up is over.
*Note: Yes, I am a certified personal trainer, but always check with a doc before making any changes to your fitness routine. Due to the overwhelming amount of beautiful emails I receive (which I’m still trying to catch up on- sorry, friends!), I’m unable to come up with individual training and nutrition plans, but am more than stoked to provide fitness events like the Summer Shape Up and Winter Shape Up.
Here are some tips on how to create a workout routine:
– Avoid doing the same thing two consecutive days in a row. If you’re going to do the same *mode* of workout, change something to make it different- for example, if you’re running steady state one day, do a tempo run the next. Exceptions: yoga and cardio can be done almost everyday, just try to change up what you’re doing.
–Intensities. Vary intensities from day-to-day. If you went balls to the wall yesterday, take it down a notch today. This way, you’ll be ready to go for a more intense workout tomorrow. Continuously working at a high intensity can lead to overtraining.
–Protect your legs from being overworked. Sometimes I’ll see people do a very intense long or speedy run, work their legs the next day, and then expect to run the day after that and tell me their legs are killing them. I’d do the weights on the same day as the first run, allow a day of leg rest and stretching (light yoga, pilates or swimming), then do another run the day after.
–Remember that muscles need 48-72 hours to repair and grow back leaner and stronger. If we continually tear down our muscles without allowing enough rest, they won’t get leaner. Try to weight train on non-consecutive days, or if you’re going to do weights two days in a row, avoid working the same muscle groups (Example: legs on one day, arms the next)
–Every effective workout program needs a combination of weight training, cardio and flexibility. You can do whatever you want for each type of training, but make sure to have a balance of the three to promote muscle growth and fat burning, while preventing injury.
Some examples:
*Sarah* runs three times a week, does yoga twice a week and strength trains twice a week
Sample training plan:
Su: OFF
Mon: Run + Strength training
Tues: Yoga
Wed: OFF
Thurs: Run + Strength training
Fri: Yoga
Sat: Run (long run/more challenging run)
*Jane* take BodyPump (or another weight lifting class 3x a week), spin three times a week, a 20-minute yoga podcast twice a week
Sun: Off
Mon: BodyPump
Tues: Spin
Wed: BodyPump + Yoga
Thurs: Spin
Fri: BodyPump
Sat: Spin + Yoga
*Michelle* does an at-home weightlifting/cardio DVD three times a week and walks her dogs everyday
Sun: Off
Mon: Walk dogs + DVD
Tues: Walk dogs
Wed: Walk dogs + DVD
Thurs: Walk dogs
Fri: Walk dogs + DVD
Sat: Walk dogs
Do you plan your workout schedule in advance or just go with the flow?? What’s this week looking like?
I hope this post was helpful for ya’ll! 😀
Have a lovely night <3
xoxo,
Gina
New almond butter coupon + vegan cookie winner! Was it you???? 😀
Upcoming: Yoga mat promo in the AM! Wahoo!
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i love seeing the yoga poses 🙂 it definitely makes me want to try a podcast.
Yes, I always need a plan!! I plan out for weeks in advance usually (I’m behind in planning right now!). I need to put my races all in order. Great tips!!
This week, I’ve got swimming, biking, running 3x for each sport this week, plus some weight training in there. I’m exhausted just thinking about it!
THanks for the tips! I am running a half marathon soon and getting bored with just running.. Looking forward to changing the rest of my plan a little bit and incorporating some other forms of exercise… Hopefully I can PR with the changes!
I had never really been to a gym before this January. Yup. Like the 325,346,787 at my gym with a New Year’s resolution, I decided to grab my destiny by its delicate parts this year. I signed up to work with a personal trainer for almost 4 months! I lost a good amount of weight and built some beastly muscles 😀 I’ve been workout out on my own since April, and I can’t believe that I’ve kept it up on my own! I’m very proud. I plan for three days of weights (M, W, and F) and three of four days of cardio. I think it is a little too much for me, because I am feeling insane and I have lost a little bit more weight. Although I’d rather part with a weights day (running is so much more FUN for me!), I think I’m going to drop back to 2 or 3 runs per week. Or just start eating more Larabars 😀
Finally starting to get it…
Love your eating habits! Can’t wait to see the runner-up for the almond butter coupons!
I do Pilates every 4-6 days week then alternate between cardio or yoga on the other days, taking one full active rest day … I came up with plan basically from what I’ve learned from your shape ups and things like that. I just joined a gym and I’m really excited to start using the machines! I know it kind of sounds like a lot but I’m really obsessed with Pilates and I’m about to begin training to be an instructor so I want to be in top strength for when that finally begins.
thanks for the advice! I always assume running counts as strength training for my legs even when I know perfectly well it doesn’t!
i make a plan for the entire week every Sunday night. Sometimes it takes a couple hours but its worth it to help me keep track and also see what i have in store the next day!
That’s the only yoga position I can’t seem to do. I’m jealous! Great tips, thanks. 🙂
thanks for the great advise on setting up a workout plan, can’t tell you how badly i needed it. i never know what to do/when to do it, but now i do, yay! have you ever considered working out solely at home (using DVDs, running, etc) and nixing the gym?
yes- i love at-home dvds. i prefer to go to the gym, too, so we don’t have to invest in all of the weight equipment
Oooh, this is a great post! I usually just go with the flow for my workouts. I’ll see what I’m feeling like each day but that does mean that my workouts are not always constant. Some weeks I’ll overwork and then others I won’t go enough.
And I gotta say, you have some gumption getting those shoes, lol. Definitely a good call waiting to get the pink, as well 😉
i try and plan some kind of workout before heading to the gym, so i’m not just wondering around lost. but i mostly wing it.
Thanks for posting how to create a workout plan! I’ve been doing jogging intervals three days a week and have wanted to add to it, so now I’m going to add strength training and yoga. Thank you!
I ended bootcamp last week so I’m kind of in flux right now… but normally I run 4-5x per week and cross-train on the elliptical 3 or so times a week. Bootcamp had been my weight training but now that it’s done I’m going to have to figure something else out.
Fantastic tips! My work out schedule is so inconsistent right now since it is summer. I have two internships and I’m a nanny, plus I want to meet up with friends, so it’s pretty crazy.
Crow pose! I just recently did it, even if it only lasted a few seconds..
I usually plan in advance, but sometimes switch it up as I go depending on how I feel.
I always plan out my weekly workout – though sometimes due to changes in my schedule, I’m forced to move things around a bit. I always aim to get everything done however!
Awesome post as usual (:
Hope you feel better soon!
I usually plan at least a day in advance. If I don’t, I get wishy washy and tend to have workout ADD!
I always plan my workouts on Monday and plan according to what I have going on that week, like appointments or happy hours :). This week is recovary from p90x or something like that.
Mondy- run 4 miles
tues- 20 min yoga/core synergestics dvd
wed- 3 mile hill run/20 mins yoga
thurs 60-90 Yoga
Fri- Run 4-5 mi or Elip
Sat- Hot Yoga! it will be first time… im doing it from yogadownload.com. ever tried that one?
sun- rest!!!!!
you will love yogadownload.com! 🙂
I pretty much have it set out in advance. My physical therapist left me with a list of exercises to do, so I go through those every other day. On off days, I’ll just wing it with upper body and abs. I guess a plan would be nice, but then I get bored.
Awesome post!!! I usually go with the flow these days but try to figure out what I’m going to do for the week ahead (ie: cardio or strength then go with the flow for that).
My friend and I are taking classes all week long at my gym. I’m trying to get her to join so for now she gets a free trial week! It’s fun trying new things! Here is our schedule:
Sun- Spinning
Mon- Kickboxing and abs
Tue- Aqua Fitness and sauna
Wed- Spinning
Thur- Aqua Fitness and sauna
Fri- Rest
Sat- Pumpin iron class, aqua zumba
Thank you for the information on setting up a workout plan. I really appreciate your willingness to share your knowledge! I enjoy your blog so much. Have a great day!
I wish I had a plan, but I usually just go with what I feel like that day. That way, I don’t feel as though it’s a chore.
It’s good because I workout at lunch, and spin is only offered Mon, Wed, Fri….so I know I’ll spin those days and run the other 2. My gym’s workout schedule helps me switch it up without having to think about it 🙂
Thanks for the tips!
I just go with the flow . . . whatever I feel like doing, I do. Sometimes I ride the bike, sometimes I work out on the bowflex, sometimes it’s free weights and then sometimes it is bodyweight exercises – I usually do a variety throughout the week and make sure to allow for enough rest time in between. On the weekends, between yard work, dog walks and leisurely bike rides – I just keep moving. That way, if something throws me off – it’s not the end of the world. I used to get really irritable when I wasn’t able to work out as planned . . . I’m mellowing in my old age. Hope you are feeling better.
wooo thanks for this. its sooo hard for me to be motivated at the gym after fun workouts end (although im doing the ssu again!), so thanks! if i dont go to the gym with a plan, i end up wasting the whole night
This is very cool and helpful – I like to see how different people break up their workouts! I plan mine in advance too based on what I have going on that week, but always trying to get in 2-3 runs, upper ST, lower ST and 2-3 walks!
I try to run three times a week and do either a strength training DVD or a Buff Brides free weights workout… I need to switch it up often or I get VERY bored!
I’d love to read a post about the different types of yoga and the most effective type… I feel like there are so many and it’s kind of confusing!
Thank you for this fabulous post! I’ve been trying to create my own strength training program and this will certainly help me. Also, those cookies look dee-lish!
I switch up my training split every 4 weeks so my body doesn’t adapt.
m-quads and core
t-back and bis-cardio
w-tris and chest-cardio
thu-total body barbell class
Fri-shoulders-cardio
Sat-Hams and calves-cardio
Sun-off or cardio
I’ve just started reading this blog, and I have to say I love it! Random question – are you in Valdosta, GA?? I’m over in Thomasville. It’s just so random to find someone from Georgia in the blog world (or so I’ve found, so far!)
yes, i’m in valdosta! so crazy you’re so close!!
i think planning my workouts is one of my favorite things ever! it just feels so great to accomplish everything 🙂
I usually think ahead a day or two, but rarely plan a whole week in advance. I’ve been doing a lot of running lately (I’m trying to psych myself up to enter a race!) but I always take a day off in between runs. I recently had a BAD case of shin splints because I was running too much/too frequently- let’s just say I learned my lesson!
Thank you so much for the post, Gina! I actually feel good as my own training schedule seems pretty darned good according to you! 🙂
I am definitely a planner. Even when I’m not training for a race I need to have a plan because I’m still in a pretty vulnerable state for just NOT working out for a full week if I don’t even though I’ve been at it for two years now! Hopefully one day it’ll be a more natural thing but until such time I have my plan!
Lately I have been very cognizant of switching up my workouts. My body seems to be in a funk and I want to get some zing back into it 😉
Right noww I’m doing p90x so my workouts are planned for me but usually I plan what my exercise schedule will be for the upcoming week depending on how much time I have to workout each day.
I do have a workout plan — I got the FIYAH!!!!! I started Turbo Fire almost 2 weeks ago and before that I had been training for a marathon so I followed a Hal Higdon plan. I love making workout calendars and keeping track.
the FIYAH!!!!! do you love it?!?
Great tips!!! Thanks Gina!!
I can’t wait to see the “goofy” shoes on your feet. 🙂
hahah i will definitely post them 🙂
I’m making a workout plan for this coming school year for me, since it’s going to be a busy one. I’m able to workout on all days except for wednesday & friday. I’ve thought I’ll do cardio (running, or the Burn Fat Boost Metabolism DVD) and yoga on sunday, tuesday, and saturday. And I’ll do strength training (No More Trouble Zones DVD, or your Total-Body Circuit workout) on monday and thursday. DO you think this will be a good/effective routine and what should my diet consist of along with this workout? Thanks 🙂
I wish it was me!!!!!!!!!!!!!!
I plan my workouts each week (sometimes I follow a multi-week plan — I just finished SSU 2010 last week, and sometimes I just plan weekly) on Sunday (rest day). It works for me.
Right now I’m struggling to figure out how to fit in the things I enjoy and want to do. I really love weight lifting, and NEED more yoga in my life, but then I feel like my cardio falls by the wayside — and it’s important, too!
Here’s how this week is goin’ down:
Monday: 35 minutes steady state cardio (elliptical), moderate intensity + back/hamstring stretch yoga
Tuesday: 15 minutes HIIT (stationary bike) + back and abs strength
Wednesday: 20 minutes hills (treadmill) + glutes, quads and hams strength
Thursday: 30 minutes steady state (stairmill or elliptical) + shoulders and arms strength
Friday: 35 minutes hills (treadmill) + power yoga flow
Great tips for a workout plan! Thanks! That seaweed salad looks kinda crazy but it probably tastes pretty good!
I really like having a predetermined workout plan, so my friend and I just did the muscle and fitness challenge and now we are going to do the new rules of lifting for women. I feel that if there isn’t a predetermined plan for me than I wonder aimlessly in the gym without knowing what to do. I am the person who benefits exponentially from having a trainer!
Good post! I usually plan my workouts at the beginning of the week (generally), then do the specifics the night before. I teach spin 2-3x per week, then work with a trainer 2x per week, but my sessions with him will be ending soon so it will force me back into designing my own workouts again. I do like to do this though, so while I’m sort of sad that they’re ending, I’m getting kind of excited to try a bunch of new things.
Have a great day!
I try to not do the same things back to back but don’t necessarily plan anything except my long run. For instance the day after my run, I’ll do a video involving a lot of strength training and the next day I’ll either run a little or do a little strength training + cardio. I have yet to follow one of your plans b/c I’m always training or have another plan I’m following. One day I’ll do it!
What about training plans that have you running several times a week? For example, I’m following a hal higdon plan and it has me doing runs back to back, like an 6 miler sat, 12, sunday twice a week. Do you think that is bad for my leg muscles?
no, i think as long as you alternate intensities, you should be fine
Hey girl!! GREAT post, thanks so much!
I do abdominal exercises (for about 30-40 minutes) around 5 days a week, sometimes with no breaks in between workouts. I’ve heard you can work abs every day, and I’ve heard you need to rest them in order for them to grow. I’m just worried I’ll lose any definition/strength I have. Help?
Thank you. LOVE your blog!
<3 jess
xoxo
Great post! I’m currently trying to incorporate more strength training into my weekly routine, which thus far has been pretty regular week-to-week and pretty low on strength: spinning 3x, yoga 2-3x, rando cardio + light weights/abs maybe a couple x per week.
I’ve been researching strength moves (many coming from the Fitnessista, of course!) and trying some at-home DVDs to make strength training a more significant, stand-alone part of my workout schedule. Would also love to try a BodyPump class. Shooting for strength 2 x a week for now! I’ve written about it here: http://wp.me/PZLfg-b
It’s happening again…..can’t see my comments here! 🙁