To quote Benjamin Franklin, “If you fail to plan, you are planning to fail!” The gym can be an overwhelming place with its endless choice of equipment. With so many options to chose from, walking into a gym without a plan can lead to you wasting away half your workout time wandering around trying to figure out what to do.
To avoid wasting your time and prevent anxiety, come to the gym with a plan. An easy and effective way to do this is to use a printable workouts. Not only will following a workout plan save you time, stress and increase your confidence in the gym, but by following a well structured plan you’ll be more likely to remain engaged and get the results you’re after.
There are plenty of online 4, 6 and 12 week plans you can sign-up to or download and follow, but that doesn’t mean you can’t write your own, or better yet, have a Gym Instructor or Personal Training write a personalised plan for you to help you efficiently and effectively reach your fitness goals. You can also find a full body circuit at the bottom of this article to help get you started.
If you are writing your own plan, or even following an online plan, it’s also important to remember that there may come a time where you need to be flexible with your exercises and training, especially if you train in a busy gym or during peak hour. If this is the case, it can be extremely helpful to plan ahead and already have a plan B ready to go. Having go-to alternate exercises can be a real life and time saver when it comes to surviving a busy gym.
Some examples may be:
- It’s time for your cardio but all of the treadmills are busy. Swap for cycling instead.
- The seated row machine is taken. Swap for bent-over barbell rows.
- The cable machine is busy. Swap for the free weight/body weight version of the exercise.
Not only will this allow you to have a plan coming in, but allow some flexibility in your plan as well which will decrease any stress, anxiety and/or time wasted wandering around the gym aimlessly trying to workout where to go and what to do next.
Full Body Strength and Fitness Circuit (10 minute per round)
- 40 seconds work per exercise.
- 20 seconds rest between exercises.
- 1 minute rest between rounds.
- Repeat 2-3 times.
- Mountain Climbers
- Options: Perform on floor or bench to increase difficulty.
- Options: Use bodyweight, barbell or dumbbell.
- Side Bends
- Options: Swap for Russian Twists or Leg Raises
- Bent-over Barbell Rows
- Options: Use dumbbell or swap for Seats Band/Tube Rows
- Barbell Curls
- Options: Use dumbbells or bands/tubes.
- Step-ups With Dumbbell Shoulder Press
- Options: Change height of step, remove step-up or remove shoulder press.
- Options: Swap for Alternate Arm/Leg Raise aka. Bird-Dog for less impact or Plank Up-Downs to increase difficulty.
- Star Jumps
- Options: Jump higher for high impact or perform side step for lower impact.
- Push Ups
- Options: Perform on knees or on feet to increase difficulty.
- Triceps Bench Dips
- Options: Place feet up on bench, place weight in lap or move feet further away from your body to increase difficulty.
Notes: Remember to warm-up with dynamic stretching and cool down with some static stretches to get your body ready for training and recover.
If ever in doubt with how to perform an exercise, I recommend visiting http://www.bodybuilding.com/exercises/ and simply searching for the exercise in question. Each exercise on the website comes with a detailed written guide as well as a video showing how to perform the exercise.