How To

How to Structure a Workout Routine

When it comes to workout routines, most people think of only the reps and sets of the workout. But there is more to the structure of a workout routine than just that. It can be harmful to your body and progress if you immediately jump into the workout.

Just like a good book or movie, their is a beginning, middle and end; this is the same with a workout. Going straight into the middle can be overwhelming to the body if you didn’t do, “see,” the beginning.

By “The Beginning,” I mean the warm-up and stretches.

The warm-up helps to literally warm-up the body. It gets the blood flowing to the areas of the body that are going to be used. Preparing it to do the exercises efficiently.

This can be a variety of different motions, jumping rope, running in place, or mobility movements if your working a certain area of the body.

How to do High Knees ??? |

Once the body is warmed up, the next step is to lightly stretch those muscles out. The point of the stretch is to loosen tension from that muscle in order to avoid injury.

Think of the muscle as taffy, when its nice and warmed-up its loose and flexible, easy to move. When taffy is cold, its stiff and has a tendency to snap if over forced.

This is the same way to look at your muscles. Don’t want to pull or snap anything whilst cold.

“The Middle,” this is where the actual exercise takes place.

Your body is ready to execute the X number of sets with the X number of reps. Or even the distance of a run or biking session. This portion depends on what section of the body you are working on and your goals.

Sets and Reps to match your fitness goals

“The End,” cool down and stretches.

Just like movies and books, after the climax it doesn’t just fade to black, and neither should your workout.

Its best to cool down your heart rate and get the lactic acid out of your muscles by doing lighter exercises. Following the cool down is more stretching. Stretching after helps to grow the muscle and alleviate any potential soreness.

Why You Should Do Stretches Every Day (And The Right Way To Do It)


Think of your workout as a narrative, a story to invest in. All parts are important and depend on each other to have a good and balanced workout routine. Enjoy the your fitness story.

How To

6 Basic Ab Workouts To Do Anywhere

In this Video, I demonstrate 6 Easy to do Ab exercises. I do them briefly for demonstration, but I recommend doing each exercise for 30 seconds.

30 seconds is a good base to get a feel for where your abdominal endurance is at. This time can be adjusted depending on your skill level and growth.

The abdominal section of the body can be easily over worked. Short, intense workouts are ideal.

  • Double Leg Lifts
  • Cross Scissors
  • Up and Overs
  • Sit-Up Twist
  • V-Ins
  • Plank and Hold
How To

Ways to Self Motivate for that Self Improvement (Sub Post to “Ways to Stay Active”)

Its plain to see that there are many benefits to staying active. More energy, more confidence, and you look a little better in the process. It benefits your body, mind and soul. But, even knowing this, we still convince ourselves to skip a workout or grab a beer and burger instead.

This is an easy mindset we can all fall into. It can make the gym seem more of a chore than a fun healthy alternative to sitting on the couch.

Here are some tips and guidelines that can help keep you on track, and wanting to stay active.

Start with the “WHY”

You can’t always rely on external factors, such as a vacation, to motivate you. Defining your “why” for exercise will give you a personal or emotional investment in your goals.

For example, a “why” can be to reach a number of weight to lose or gain. Another could be to achieve a dream body, or simply to pick up a new hobby.

Whatever the reason, have it in mind when you are exercising, going to the gym and leaving. This will help commit it to yourself automatically by repeating that thought.

Social Media

An unlikely tool to help with motivation, I know. But, I’m not referring to the highly edited and unrealistic body selfies on there. I’m referring to the “social” aspect of it.

Find groups of people that are like minded, with the goal of fitness. Facebook and Instagram have great accounts that share motivational post and have real people share things they’ve learned.

This can also help you find a gym buddy in your area, if that is something that will help motivate and push you.

Have Back up Plan

By having a back up plan, this means to have an alternative for when life comes up and messes up your plans.

This can be changing your workout routine if you are crunched for time. Shorting your workout is better than no workout at all.

Or there is someone using the equipment or space you wanted to use. Key word there is “wanted,” you don’t need it.

Improvise, adapt, overcome that challenge and do a different workout instead.

End Game

Finding the motivation to exercise starts with carving out time in your day to make fitness a priority. So, the next time you’re thinking about ditching your workout, try one of these tips.

I’m sure your motivation will spring back.