How to write your own workout
•burn fat
•build lean muscle
•increase fitness
Step 1)
Warm up for 5 minutes by walking, jogging or dancing around like a crazy person. 🙂
Step 2)
Choose 5 exercises that cover all of your muscle groups
- Upper body push – eg. push ups, chest press, shoulder press
- Upper body pull – eg. pull up, row, towel pulls
- Front of legs (quads) – eg. squats and lunges (any variety)
- Back of legs (hamstrings and butt) – eg. deadlift, hip thrusts, kettle bell swings
- Core – eg. planks, lying leg raise, crunches
Step 3)
Do as many as you can of your first exercise choice
** if you can do more than 20 or so without stopping, then you will need to make the exercise harder by either adding more weight, or adding a jump, or going REALLY slow and getting a good mind / muscle connection.
Step 4)
Rest – – 30 seconds max,
then repeat for a total of 2 or 3 sets (depending on your level)
Step 5)
Do 1 minute of a cardio exercise that gets you huffing and puffing.
Eg. running, high knees, star jumps, skipping, dancing around like a crazy person.
It should feel hard.
Be honest with yourself. If it does not feel hard enough, dig deeper and put in more intensity.
Step 6)
Choose the next exercise on your list and do 1 – 3 sets of as many as you can do.
Step 7)
Choose another 1 minute cardio
Step 8)
Repeat until all 5 exercise choices have been covered.
BOOM !!!
You have just written a workout that will
•cover all major muscle groups (which builds or at least maintains muscle)
•get you huffing and puffing (which will increase your fitness)
•continue to burn extra calories after your workout (EPOC, ** as long as you exercised outside your comfort zone)
IMPORTANT
*** Please stop if you feel any pain through a joint, or feel dizzy or nauseous.
Beginners may want to start with intensity levels that feel medium and work up to a hard level.
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With almost 20 years experience, Chriss Tinslay is one of Australia’s leading Personal Trainers.
Chriss started her career into the fitness and personal training industry in 1994 as a receptionist at the local gym she attended and loved.
She quickly went on to become qualified and registered as a Master Trainer with Fitness Australia. Chriss has now helped 1000’s of people transform their bodies and lives.
Chriss has appeared in the biggest loser DVD series, Mornings with Kerri-Anne and has written her first short book “15 weight loss secrets that you need to know”.
She now runs regular face to face and online fat loss coaching programs.
Chriss believes that fitness and fat loss should fit into your fabulous life, NOT take over it. You can connect with her on Facebook where she shares useful tips each and every day.