Creating Your Own Work-Out

I want to get into a routine of working out but every-time I try, I become uninterested, overly exhausted and pained. Do you ever feel this way?

When I attempted to work out, I would go hard! Afterwards, my legs would literally be shaking so intensely that I couldn’t walk normal and I definitely couldn’t drive. The obvious thoughts that you are having most likely are, “Cyrena… you are incredibly unhealthy and are probably doing too high of an intensity”. Both statements would be correct.

Every time that I wanted to have a workout routine, I kept going into a mindset of, “I played softball, was a cheerleader, I ran track, I literally worked out EVERY day in high school. This is going to be easy to get back into.” I would start doing exercises that I USED to do in high school with the same amount of weight I DID in high school. I didn’t want to start back at square one because that would be admitting defeat. Instead of slipping down the lane of defeat, I slipped into a denial mindset, “I’m young and I’m not over weight and I look fine. I don’t need to worry about this right now”.

EXCUSES!

The truth is, I may look fit now but it won’t last forever. Does your skin become wrinkled over night? No. Over time it progressively gets wrinkly. Same with your body. Your body does not gain 50 pounds over night. It slowly gains the weight, your metabolism with time slows down and your energy slowly disappears.

Not to fret. You can avoid that happening by starting now. Now is never too late. Whether you are 18 or 81, you can create your own workout that suits you best and will make you feel healthier. Below is a step by step guide on how to create your workout routine. I want you to know that there are more ways to create your routine. This is just the way I found to be beneficial for my mom and I.

  • What are your Exercise goals?

You want to figure out what exactly you want from working-out. Do you want to lose weight, get abs, feel healthy, become more flexible, increase stamina, get stronger. What do you want from this?

    • I want to feel healthy and good.
    • I want to increase my flexibility.

These two goals I have just listed are long-term goals but are not specific enough. First off a long-term goal is a goal that takes longer to complete. It should also be S.M.A.R.T. S is specific, M is measurable, A is achievable, R is relevant, T is timely. This is probably familiar to you because this is taught in many success classes and gym classes.

    • I want to feel an overall improvement in my health by January 1st, 2021.
    • I want to increase my flexibility, specifically in my legs and back by April, 1 2021.

Then there is a short-term goal and this is typically related to your long-term goal. It is obtainable in a small amount of time.

    • I am going to eat 3 meals a day and 2 snacks a day.
    • I am not going to eat past 8:00pm.
    • I am going to stretch before and after every workout session.
  • How much time will you devote to exercising?

Dedicating an amount of time that you HONESTLY will devote to exercising is important. You must hold yourself accountable and a part of that is deciding how much time you CAN and WILL workout weekly.

    • I will workout 5 Days a week, 30 minutes a day.
  • Pick out at least 2-3 exercise from each category:
    • Quads (Front of legs)
      • Squats, lunges, reverse lunges, squat jumps, wall sit, plie squat calf raises, high knee toe taps, side lunges, curtsy lunges, pistol squats, side leg raises, inner thigh leg raises, inverted inner thigh openers
    • Butt and Hamstrings (Back of legs)
      • single leg calf raises, squats, squat jump, glute bridges, marching glute bridges, reverse lunges, jumping lunge, Skater, curtsy lunge with kick, plie squat w/ alternating heel raise, single-leg stretch, single-leg circle, corkscrew, swan dive, plank leg lift
    • Chest, Shoulders and Triceps
      • Push-ups, plank shoulder taps, side plank, forearm plank reach-out, plank up-down, Spider-man mountain climbers, triceps box dips, plank rock, bodyweight triceps dip, forearm plank to dolphin, plank jack, superman w arm extension, double leg stretch, single-leg kick, plank leg lift
    • Back and Biceps
      • superman w arm extension, cat stretch, plank, quadruped limb raises, reverse snow angels, hip hinge and hold, downward dog to push-up, inchworm, diamond push-up, forearm plank to dolphin, plank w/ spinal rotation, lateral plank walk, swan dive
    • Core
      • Planks, crunches, side planks, mountain climbers, knee tucks, single leg glute bridges, donkey kicks, bicycle crunch, plank to downward dog tap, boat pose, butterfly sit-up, plank rock, standing oblique crunches, high knees, roll up, single-leg stretch, single-leg circle, corkscrew

You can choose more from each category if you are more advanced but if you are just starting out, I don’t suggest doing more than 3. Now please don’t think you are doing ALL of these in one session. You are not. You will split this into an “Upper Body Workout” and a “Lower Body Workout”. The “Upper Body Workout” will include your core, back and biceps, and chest, shoulders and triceps. That is a total of 9 exercises for this routine. The “Lower Body Workout” will include your quads, butt and hamstrings. This is a total of 6 exercises.

There are more than the exercises i’ve listed that you can do. These are just here to help if you have no idea where to get started.

You may also notice a lot of the exercises are in a few categories. That is because a lot of movements cover more target areas than others. So you can choose to do it in your upper body routine and do something else in your lower body, BUT you are still working out your entire body. You are also not overwhelming your muscles.

  • How Many Sets, Reps and Rest?

Now it is time to figure out how many of each you will do.

    • I will do 2 Sets
    • with 10 Reps
    • and 1-2 Minute Rest (Start with 2-minutes and eventually work my way to only 1 minute rest)

I recommend for starters to do 2 sets. I would also do anywhere between 8-10 reps. The rest time is completely up to you and where your stamina lies. I lack stamina, so I need longer breaks to regain my strength. If you are more advanced, I suggest doing 3 sets, 10-15 reps and a 1-2 minute rest between sets. the reps will increase your stamina and get your heartbeat going. It is very important to get your heartbeat up but not TOO high. If you have an Apple Watch or heart beat monitor, I would use it. Especially for your first few times, so you can get to know your body better and your limits.

  • Keep a journal

Having a journal may sound like a girly thing. BOYS don’t let this scare you away. This is not a diary. Many athletes and weight lifters have a workout journal to keep track of their goals, workouts and improvements.

  • What do you put in your journal?
    • Your first page should be your goals! Long-Term (LT), Short-Term (ST)
      • EX: Lose 20 lbs. by July 20th, 2020. (LT)
      • EX: Workout 3 times a week/An hour a day. (ST)
      • EX: My end game is to feel healthier (LT)
      • EX: By the end of this week, I will only rest for 1 minute in between sets. (ST)
    • Second page, you can write down the last date of each week and track your progress. (This can continue for as many pages as you’d like. Maybe just write out each week ‘til your goal “finish” date)
      • EX:

Start Date April 6th, 2020

04/12/20

Weight:

Mood:

Energy: low, medium, high

Sleep: restless, average, sleeping like a baby

Motivation: low, medium, high

Appetite: never hungry, average, always hungry

    • You should journal the days you work out as well. Whether that be daily or only 3 times a week. Track your daily workouts to keep yourself accountable.
      • Ex:

04/06/2020

Exercise Routine Completed: Yes, No

Difficulty: Easy, Average, Intense

Duration of Workout:

Success Details:

Improvements:

I hope that this has led to you to create your own workout routine or at least research more on the topic. If you like the format I have provided in the examples above, I have a customizable document you can have. You will find it below labeled, “Work Out Log” in pink.

Please stay safe during this Pandemic, keep others in mind, show compassion and stay inside. Thank you for reading!

-Cyrena,

Peace, Love and Happiness

Work Out Log