How to Create Your Own Workout
Bored of the same old routine? Looking to switch up your workout but not sure where to begin? Or maybe you’re just looking for something simple. A workout that doesn’t require a lot of prep & brain power. Not to worry! I’ve got everything you need in this post to create your very own circuit workout!
First Things First.. The Warm Up
Going from 0 to 60 without properly warming up puts yourself at risk for injury, which no one wants. You don’t see Baker Mayfield going from his couch to the field do you? Nope, he’s out there warming up, preparing himself for what’s to come, and so should you!
Now, warm ups should be simple, basic, and include two things - cardio and active stretching. Depending on how much time you can allocate for your working out will depend on how long your warm up is. I always say start with 8-10 minutes of some type of cardio - whatever you prefer - to get your heart rate up & blood pumping. Follow your cardio with five minutes of dynamic stretching OR light lifting*. I prefer light lifting to dynamic stretching but they both serve the same purpose - to prep your joints & ligaments!
*light lifting is considered either body weight variations of the compound (multi-joint) exercises you’re about to do or actually doing the exercise with an extremely light amount of weight. Examples would be body weight squats if your workout calls for weighted squats or benching with the bar when you normally bench 90lb.
Work It, Work It Out
The body of the workout.. The work itself! Start by choosing 2-3 exercises that work the upper body (above the belly button), 2-3 exercises that work the lower body (below the belly button), & 2-3 exercises that work the core (abdominals & lower back). From there, list out 1 exercise per region - bam! Circuit 1 is done. Then make a second & third list of 3 exercises, with all 3 regions hit. You now have 3 different circuits to complete! The last part is choosing 1) how many reps to do & 2) how many times you repeat the circuit. Choose a number of reps between 8 to 15 - each circuit can be the same in terms of reps & repeats, or different, it doesn’t matter - and then choose how many times to repeat the circuit. I recommend repeating the circuit 2-3 times if you’re a beginner, 3-4 times if you’re considered an intermediate to advanced exerciser!
Cool it Down!
Just like with the warm up, you should never go from 60 to 0 without cooling down. Skipping a workout can cause injury, illness, & tight muscles, so a cool down is in order to stay healthy! Post workout is when your body is at its most flexible, so take advantage of this time to really stretch your muscles, especially if you have poor flexibility (Not sure? Can you bend over & touch your toes without bending your knees?). The best advice I can give you is to spend at least 5 minutes stretching your muscles out, holding each stretch for at least 15 seconds!
Putting it All Together
We now just put it all together! Start with the warm up, followed by the body of the work out, and close it out with the cool down! And if you’re more of a visual learner, I got you covered below!
Go ahead! Try it out for yourself! Let me know which combinations you tried - there’s hundreds of possibilities!
xo Veronica
Create Your Own Circuit Workout Template