Let me preface this by saying that, in order to get the most out of your workout it’s important to sit down with your coach or trainer, map out your goals, previous training experience, likes and dislikes, any injuries and formulate a suitable training plan that will get you results. However, this is just a short, step-by-step guide to provide a foundation that will help you get started.
Goals
First and foremost, what are you looking to achieve? Do you want to get stronger? Faster? Do you want to gain muscle? Lose weight? For examples sake, let’s assume our client wants to lose weight aka fat loss, ‘tone’ up a bit, get a bit of definition in her shoulders and legs. Sounds good? Let’s move on.
Training Experience
Is this the first time our client has ever stepped in a gym? Or are they an elite athlete? Maybe they’ve had experience before but took some time off of the gym and wanted to get back into it. In this case, our client might be completely new, so let’s say Beginner.
Training Style
Does our client enjoy traditional modes of exercise, like using machines such as the leg press and cables? Our do they enjoy progressive exercises, such as using the Bosu Ball for crunches or the medicine ball for ball slams? Let’s assume they like both those methods, so a hybrid training style. Additionally, your preference for body part split also matters. Do you prefer to target upper and lower body on different days? Or total body during each session? Let’s say total body.
Now to formulate our work out.
Start with the basics
We need to assess how your body moves, whether you have any imbalances that should be addressed or whether you have a nagging injury that prevents you from accomplishing a certain task. We start by prescribing a stretching exercise or a mobility drill so that we activate the muscles that need to be activated and address any tightness that may inhibit your movement. Let’s say you hunch over your desk a lot and therefore your back caves in, therefore your chest muscles will be overactive, tight and short whereas, your back muscles will be underactive and weak. Additionally, your lower back is tight and gives you lower back pain. This could possibly mean that your glutes are underactive and your hip flexors would be tight.
Mobility and Stretching Drills
T-Spine Mobility Drills or Thoracic Mobility drills are great. You can search for any and pick one or two of your liking.
I’m going to choose stretching drills such as, Stability ball lat stretch and the standing pec stretch.
Additionally, we’ll include a set of Glute Hip Thrusts to open up the hips and a few core drills to activate the core. Let’s do, a plank or a dead bug.
Let’s recap.
2 Mobility drills of your choice
Stability Ball Lat stretch
Standing Pec Stretch
Glute Hip Thrusts
Plank/Dead Bug
This should take no more than 5-10 minutes.
The Dreaded ‘Workout’
Ah yes, the part you’ve been anticipating. We’ll start with light weight and we’ll aim for 10 repetitions to gauge your strength and ingrain the movement pattern. We’ll work out 3-5 times a week and change the exercises when necessary. However, it’s important to find what exercises you enjoy doing. I suggest searching Youtube for the proper form for each exercise or simply contact me and I’ll send you form videos.
Dumbell bench press- 3 sets of 10-15 reps
This will help open up the chest and target the shoulders. Also activates the core.
Rest 30 seconds
Medicine Ball or even bodyweight Squats – 3 sets of 10-15 reps
Great for activating the quadriceps, glutes and hamstrings. Also activates the core.
Rest 30 seconds
Lat Pull Down Machine 3 sets 10-15 reps
Great for strengthening the upper back.
Rest 30 seconds
Walking lunge 3 sets 10-15 reps
Great for glutes and quadriceps. Remember to keep upright.
Cool down. Stationary bike for 3-5 minutes.
This should take around 30 minutes however, this is not an actual work out suggestion it’s simply a template. Remember that each movement should be performed in a controlled and safe manner. There’s no end to learning and improving yourself therefore, find what you enjoy doing and stick with it. You’ll see results in no time.
Whew! We totally rushed through that! My main aim with this guide was to make it informative (without my blabbering), quick, concise and painless. I can definitely elaborate on a lot of points in the article but let’s take this as a basic framework that will help you start.
Marie
Marie Writes (A Fitness Blog) 