HOW TO DESIGN A PROPER WORKOUT PLAN

March 11th, 2023

When it comes to designing a workout plan, it is important to balance exercise and rest to ensure that you are giving your body the proper recovery time it needs while still challenging it with regular exercise.

While there is no one-size-fits-all approach to workout planning, a balanced weekly routine should include a mix of cardio, strength training, and flexibility exercises, with enough rest and recovery time built in to allow your body to repair and grow stronger.

Here’s a sample weekly workout plan that can help you achieve balance in your workout days and rest days:

Monday: Cardio and Upper Body Strength Training. Begin the week with a cardio workout to get your heart rate up to boost your metabolism. You can choose your preferred form of cardio, such as running, cycling, or swimming, and aim for 30-45 minutes of moderate to high-intensity exercise. After cardio, focus on upper body strength training exercises, such as bench presses, bicep curls, and shoulder presses. You can work with dumbbells, resistance bands, or weight machines. Depending on your preference and access to equipment.

Tuesday: Rest Day or Low-Intensity Cardio After a challenging workout on Monday, take a rest day to allow your body to recover and recharge. If you are up to it, you can opt for a low-intensity cardio workout, such as a leisurely bike ride or a gentle yoga class. Just make sure to keep your heart rate low and avoid any high-impact or strenuous exercise.

Wednesday: Lower Body Strength Training and Cardio On Wednesday, focus on lower body strength training exercises, such as squats, lunges, and deadlifts. You can work with weight, resistance bands, or body weight. After strength training, add a cardio workout, such as interval training on the treadmill or a high-intensity dance class.

Thursday: Rest Day or Flexibility Training Take another rest day to allow your body to recover and rebuild. Alternatively, you can opt for a flexibility workout, such as a yoga or Pilates class. These workouts can help improve your range of motion, reduce muscle stiffness and soreness, and promote relaxation.

Friday: Total Body Strength Training and Cardio On Friday, focus on total body strength training exercises, such as burpees, push-ups, and planks. These exercises can target multiple muscle groups at the same time, providing a full-body workout. After strength training, add a cardio, spin class, or rowing session.

Saturday: Active Rest Day. Take this day to engage in low-impact activities that are still enjoyable. This can include outdoor activities such as biking, swimming, or playing sports with friends. The goal is to move your body without putting it under too much stress or strain.

Sunday: Flexibility and Rest. Wrap up the week focusing on flexibility exercises to help you recover and prepare for the upcoming week. You can take a yoga class or stretch at home to help lengthen tight muscles and improve your range of motion. Afterward, take a rest day to allow your body to recover and recharge for the week ahead.