Workout Routines

What is the best workout routine?

Is based on your personal fitness goals and what you want to be able to do with your body such as lifting, running, flexibility, your looks. Everyone is different and everyone’s body is different. Some people can’t workout two days in a row and others can. It’s about your goals and what you want to be able to do. It will be a trial and error process to find what works for you. If you don’t see any improvement within first 4 weeks might mean that something is wrong. Most people who start working out see some improvement within the first two weeks. 

I feel like it’s important to mention that working out is just one part and what you eat and drink is very important to part of achieving your fitness goals. I want to be realistic about workout routines and that your workout routine will also be based on your schedule and how much energy you will have during your workout. 

Without teaching you the full anatomy and physiology course, I will keep it simple and put into four areas: Lifting, Core work, cardio, and recovery. Lifting is where you lift weights to increase your strength and endurance. 

Core work is for your balance and strong foundation for everyday life. Cardio is to increase your heart and lungs health. Who will also increase your stamina and endurance. Recovery is to help you stay healthy and sleep better. 

Workout routines can vary based on individual fitness goals, preferences, and fitness levels. Remember to warm up before starting any workout routine and cool down afterward. Additionally, it’s crucial to tailor your workout to your fitness level and gradually progress to more challenging exercises. If you have any medical conditions or concerns, it’s advisable to consult with a healthcare professional or fitness expert before starting a new workout routine. Here are examples of different workout routines for various purposes:

Beginner Full-Body Workout

Squats: 3 sets of 10 reps

Push-ups: 3 sets of 10 reps

Bent-over rows: 3 sets of 10 reps

Plank: 3 sets, hold for 30 seconds

Strength Training Routine

Deadlifts: 4 sets of 6 reps

Bench Press: 4 sets of 8 reps

Pull-ups: 3 sets to failure

Barbell Rows: 3 sets of 10 reps

Leg Press: 3 sets of 12 reps

Cardio and Endurance

Running or cycling: 30 minutes at a moderate intensity

Jumping jacks: 3 sets of 1 minute

Burpees: 3 sets of 15 reps

Mountain climbers: 3 sets of 20 reps

Bodyweight Workout

Lunges: 3 sets of 12 reps per leg

Push-ups: 3 sets of 15 reps

Bodyweight squats: 4 sets of 20 reps

Plank: 3 sets, hold for 45 seconds

High-Intensity Interval Training (HIIT)

Sprinting or cycling: 30 seconds at maximum effort

Rest: 30 seconds

Repeat for 15-20 minutes

Include exercises like burpees, jumping lunges, and mountain climbers

Flexibility and Mobility

Dynamic stretching: 10 minutes

Yoga or Pilates: 30 minutes

Foam rolling: 10 minutes

My current workout routine 

I break it up into upper body and lower body workouts. 

For example, Monday is a lower body workout including: 

Barbell squats 3 to 7 sets of 10 to 20 reps

Front and side lunges 3 to 7 sets of 10 to 20 reps

Leg extensions 3 to 5 sets of 10 to 20 reps

Leg curls 3 to 7 sets of 10 to 20 reps because I want to build my hamstrings muscles more.

Inner & outer hips 3 to 7 sets of 15 to 20 reps 

Calf raises 3 to 7 sets of 20 to 50 reps

Leg press 3 to 10 sets of 20 reps 

Tuesday is a upper body workout including:

Chest press 3 sets of 10 reps

Chest flys 3 to 9 sets of 10 to 15 reps

Lat pulldown or assisted pull ups 3 to 5 sets of 10 reps

Seated row 3 to 5 sets of 10 reps 

Shoulder press 3 to 5 sets of 10 reps

Cable side delt raises 3 to 5 sets of 10 reps

Delt fly 3 to 5 sets of 10 reps

Tricep pulldown 3 to 9 sets 10 reps with different attachments and angles.

Bicep curl 3 sets of 10 reps

Wednesday is recovery workout of doing my rehab exercises, core, cardio, ice treatment, massages, stretching.