No routine will work for everyone, that is why a personal trainer is useful for helping create a workout built for you. I have a baseline routine i start people off on. It revolves around 3 days (upper, lower and total), but some people need more attention to certain points. Some of these special points of attention are agility, core, rehab and endurance. They don't need their own day, but touching on them more often than other things may sometimes be useful.
1) Find your weak points and work on them.
2) Use your strengths as a break from working hard on the weaknesses
Ex: I have weak triceps but a strong chest. Hit your triceps and then do a chest exercise (which also works your triceps) to work on your weaknesses more than your strengths.
3) Push yourself harder than you think you can.
4) Don't let things get in the way of eating healthy and making time for the gym.
5) Ask for help if you are unsure of a movement, Also google is useful. I love when people ask me if their form is alright. It is a free 5minute PT session.
6) Someone in the gym knows more than you do. They are the ones to watch and learn from.
7) When creating your routine, always include a warm up exercise in the beginning, and a warm up set at the beginning of each muscle group.
8) Don't over-train a certain muscle group, or do to much of a single type of cardio.
Use any of that information if you find it useful. Even if you know about these things, it is good to hear it again from time to time.
Workout 7-23
With a 20 minute clock running
Jump rope 2 minutes
perform as many push ups as possible until failure
(write down your # of pushups)
(start from the beginning again)
keep performing jump rope and max pushups until you run out of time. your score is the # of pushups you complete
You can do jumping jacks, Rowing machine, 2 minutes of running, 15 Double Unders as a sub for the jump rope. you can do pushups on your knees as a sub for standard pushups.
Post your score in the comments.
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