The Best Workout Routine For You
“What should I do for a workout?”
After all, many people are interested in getting started with strength training and want to know what workout routine to follow. Whether you want to build muscle, lose fat, or improve your body in any way, the one thing we all have in common is that we want to get the BEST results as FAST as possible.
How do we do that? Simple. It starts with using the most effective workout routine there is.
We are talking about the workout routine that is fully designed in all of the ways that are proven to work best for you, your body, your exact goal, your specific schedule, and your individual training needs, preferences and experience level.
Because If you use the workout routine that truly is the BEST for you, you’ll be guaranteed to get the BEST results you possibly can.
How to do it: Position your body with your arms straight out, shoulder width apart, holding your body in a plank position while your abs tighten. Keep your head straight then lower your body until your chest is an inch from the ground with your elbows bending in a 45-degree angle, then push up by fully extending your arms. Breathe in on the way down, breathe out on the way up. That’s one rep.
Why: Easily done as an exercise anywhere, this exercise targets and strengthens the chest, triceps, biceps and shoulder muscle groups.
How to do it: Stand with your feet slightly wider than hip-width apart, keep your back straight, arms positioned straight-forward, and toes pointed out. Keeping your back straight, lower your body down as if you are sitting down into a chair, until your thighs are parallel to the ground. Make sure your knees do not pass over your toes, then rise back up slowly. Repeat!
Why: Squats are an excellent all-round exercise for building overall strength. They predominately work your bum and thighs (hamstrings and quadriceps) but abs, obliques, lower back, calves, and the ankle complex all play supportive roles.
3. Forward Lunge
How to do it: Stand straight with your feet hip-width apart. Take a big step forward with your right leg while shifting your weight forward so your heel hits the ground first. Bend both knees at 90-degrees to lower your body until your right thigh is parallel to the floor and your right knee is directly above your ankle. Press into your right heel to drive back to the starting position. Repeat on the other side.
Why: Forward lunges are a bodyweight exercise that workout your hips, glutes, quads, hamstrings, core and inner thigh muscles to improve strength and endurance. Unlike squats, lunges help even out muscle imbalances as you focus on one leg at a time.
4. Contralateral Limb Raises
How to do it: Lay on stomach with your arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up. Simultaneously lift your right arm and left leg off the floor. When you reach your flexion point, hold for a second before slowly lowering back down to the floor. Repeat the same movement with your left arm and right leg.
Why: Contralateral limb raises is a great work out exercise that targets your glutes, hip flexors, upper back & lower traps. It also involves assistance from your lower back and shoulders.
5. Lateral Plank Walks
How to do it: Start in high plank position (like a push up) with your shoulders above your wrists and abs tight. Step your right foot and your right hand to right side immediately following with your left foot and your left hand. Take a few “steps” in one direction, then walk in the opposite direction.
Why: This exercise challenges your upper body and core helping define your deltoids, then shaping your shoulders.
How to do it: Lay with your stomach flat on the ground. Extend your arms in front of you, with your palms down. Lift your head and raise your arms and your chest off the ground as far as possible by trying to make a big “U” with your back. Hold this position for 10 to 30 seconds.
Why: Performing this exercise you’ll feel your back muscles, glutes and hamstrings tighten up.
How to do it: Get in a push-up position, but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and glutes. Hold that position for a minute without allowing your hips to sag.
Why: You’ll improve your core definition and performance. The planks exercise is an ideal exercise for the abdominal muscles because it engages all major core muscle groups.
How to do it: Lie on your back with hands above you and feet up so your knees are at 90 degrees. Straighten your leg until your heel is an inch from the floor and then return to the start position. Repeat with the other leg.
Why: By extending your legs and hovering your heels you work on your core stabilisers, not just your abs. That means you’re building muscle you can use on the sports field, not just see in the mirror.
9. Side Plank
How to do it: Lie on your left side with your legs straight and prop yourself onto your elbow. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Roll over and repeat on the other side.
Why: The side plank is excellent for targeting a small muscle in your lower back, specifically the quadratus lumborum. Strengthening it is crucial for spine health and will help you avoid the notorious beginner’s back pain.
10. Bench / Triceps Dips
How to do it: Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs and keep them together out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90-degree angle. Using your triceps, lift yourself back to the starting position.
Why: This is easy to do on a chair, stair or coffee table. It works the arms, chest and shoulders and is a great work out as it builds triceps effectively.
How to do it: Lie flat on your back with your knees bent at a 90-degree angle. Place your hands on either side of your head. Push your lower back into the floor as you lift your shoulders a few inches off the floor – make sure your lower back stays in contact with the ground at all times. Tense your abs hard at the top point of the movement, then return under control to the start position.
Why: Crunches the midsection of your body. This ab curl exercise is an effective way of strengthening the front of your torso and core region of your body.
12. Lower Back Curl
How to do it: Lie down flat on your back with your arms by your sides. Slowly raise your chest upwards, with your arms down while you keep your head up. Once you’ve reached the furthest point up, hold that position for 10 seconds then lower yourself back down.
Why: People often forget the importance of back workouts, but they’re vital to develop all other muscle groups. This curl is great as it works the whole back as well as alleviates back pain from days at the desk.
13. Calf Raises
How to do it: Stand on the edge of a step with half of your foot balanced on it. With your toes pointing forwards, raise your heels off the floor and contract your calves. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles. Slowly return to the starting position.
Why: Calves are one of, or if not, the most difficult muscles to build. Isolating the calves to their own workout can benefit overall leg definition. Calf raises also help hamstring and glute strength. Different foot positions target different muscles. Toes pointing in hits the outer head harder, toes out work the inner head.
14. Shadow Boxing
How to do it: Adopt your closest Anthony Joshua fighting stance and bounce on your toes as you spar with an imaginary opponent. Dip and weave to your heart’s content.
Why: This exercise helps consolidate the rest of your workout as it benefits cardio strength, legs, core and arms. Jog on the spot between low- and high-intensity punching while your sweat drips for a cardio style workout.
Building the perfect workout routine requires a bit of thought but the payoff is well worth it.Once you really dial in what works best for your body, schedule, and goals, you save yourself untold amounts of time, energy, and frustration and can focus on just getting the work done and actually enjoying the process.
Don’t overlook the importance and power of overall program enjoyment and compliance.
The truth is if you stuck with even the worst of workout routines for long enough, you’d eventually reach a point where you’re at least decently satisfied with your results. The purpose of building a good workout routine is to get you there faster and ultimately get you to the point where you’re thrilled with what you’ve achieved.
So, you now know more about building effective workout routines than 95% of the people you see in the gym every day.
Put the knowledge to good use and let us know how it goes!