There are a lot of ways to work out and keep fit. Some people are into yoga, others swear by spinning classes, and some hit the weights. There is no such thing as a perfect workout plan. What’s important is that you choose a plan, commit to the plan and adjust the plan after you see how your body responds. If you’re the type of person that struggles to get started without a set plan in place, we have you covered – here are some of our suggested routines below.
Initially, the sole purpose of yoga was to experience spiritual enlightenment. Nowadays, the average person practices yoga to create awareness, strength, and harmony in the body. Even athletes are incorporating yoga into their daily routine to reap the benefits that come with it:
Aside from the physical benefits, yoga also assists in managing stress. Stress is known to have severe effects on the body that can lead to even greater health complications such as insomnia, headaches, back pain, etc. Try this 10-minute yoga routine by performing each exercise for 90 seconds and watch the addiction begin:
If you’ve ever walked past a spinning class at your local gym, there is a good chance you saw that overly enthusiastic, borderline yelling, bandana-wearing 30-year-old, that is also rocking an 80’s mustache. When it comes to high-intensity workouts such as spinning, it’s safe to say those are some of the attributes you may look for in an instructor. If you’re a newbie to spinning, we recommend you start off at a low to moderate intensity, until your body adapts to a higher level of endurance.
The energetic and social atmosphere that spinning provides has put this activity at the top of the list when it comes to high-intensity workouts. There are many benefits that one can gain from spinning, such as:
If you’re looking for a budget-friendly, high-intensity workout a couple times a week – especially if high impact workouts are hurting your joints – spinning could be the ideal way for you to stay in shape.
If one of your New Year’s resolutions is to start hitting the iron, the only thing you’re missing is a simple, yet effective workout routine to get you started. If you are beginning a new workout regime, it’s essential for you to build a strong foundation. A common mistake most people make is starting an advanced routine that is meant for someone who has been working out for years.
Assessing your posture, flexibility, mobility, and gut-health goes hand in hand when it comes to working out. Incorporating a mix of hypertrophy and strength training will also help you to reap the best of both worlds.
In a nutshell, hypertrophy training refers to the growth and increase of the size of muscle cells. This commonly occurs during physical exercise such as weightlifting. Aiming for a range of 10-15 repetitions will assist in keeping the muscle under a constant state of hypertrophy, while keeping the resistance at a moderate level. Strength training will also achieve this effect to a degree, and consists of a repetition scheme that ranges from 4-8 reps while keeping the resistance high.
We have put together a 3-day workout routine to help you get started:
Push – Upper Body
Flat Bench Press: 4 Sets / 6-8 Repetitions
Incline Dumbbell Press: 3 Sets / 8-10 Repetitions
Cable Crossover: 3 Sets / 10-15 Repetitions
Seated Dumbbell Shoulder Press: 3 Sets / 6-8 Repetitions
Standing Dumbbell Side Lateral Raises: 3 Sets / 10-12 Repetitions
Tricep Pushdowns: 4 Sets / 8-10 Repetitions
Plank: 3 Sets / To “Failure on Each Set”
Pull – Upper Body
Deadlifts: 4 Sets / 8-10 Repetitions
Lateral Pulldowns: 4 Sets / 6-8 Repetitions
Seated V Rows: 3 Sets / 6-8 Repetitions
Rope Facepulls: 3 Sets / 10-12 Repetitions
Alternating Dumbbell Curls: 4 Sets / 8-10 Repetitions
Leg Raises: 3 Sets / 15 – 20 Repetitions
Squats: 4 Sets / 8-10 Repetitions
Leg Press: 3 Sets / 6-8 Repetitions
Unilateral Split Bulgarian Lunge: 3 Sets / 6-8 Repetitions
Leg Extensions: 3 Sets / 10-12 Repetitions
Hamstring Curls: 3 Sets / 10-12 Repetitions
Seated Calf Raises: 4 Sets / 15-20 Repetitions
Rope Crunches: 3 Sets / 15-20 Repetitions
Since the above recommended routine consists solely of weightlifting for three times a week, try to also incorporate some moderately-paced cardio. To keep it fun, here are a few suggestions:
These suggestions are just a starting point. The important thing is for you to choose a workout that is best suited for you and that you enjoy. Once you start seeing the results, it will only be a matter of time until it becomes a critical part of your daily routine – sort of like brushing your teeth.