Smarter Programming
You walk into a gym and spend 15 minutes wondering, setting up your music, and another 15 trying to figure out what to do first.
Finally, you get going but, you're not sure you're doing things right. You go from one exercise to another wishing there is a better way to make your exercise selections. Good news! There is! Here is an outline that will help you program smarter workouts and make your time in the gym more efficient.
Always start with a warm-up/movement prep.
Then hit your Compound Movements
Follow With Accessory Work
Throw in a bonus finisher
End with a cool down
It's like putting together an outfit! I’ll show you what I mean.
You walk into a gym and spend 15 minutes wondering, setting up your music, and another 15 trying to figure out what to do first.
Finally, you get going but, you're not sure you're doing things right. You go from one exercise to another wishing there is a better way to make your exercise selections. Good news! There is! Here is an outline that will help you program smarter workouts and make your time in the gym more efficient.
Always start with a warm-up/movement prep.
Then hit your Compound Movements
Follow With Accessory Work
Throw in a bonus finisher
End with a cool down
It's like putting together an outfit! I’ll show you what I mean.
THE WARM-UP
The warm-up/movement prep is like your shower. It sets the stage and gets your body prepped. We're talking foam rolling, dynamic stretching, and CNS activation.
Despite what you remember from your PE class, warm-ups are more than holding static stretches. Static stretching and warming up are not the same thing. A good warm-up helps increase blood flow, raise core body temp, reduce the risk of injury, and lessen post-workout soreness. Here are some things you can include in your warm-up/movement prep.
Foam Rolling
Dynamic Stretches: Hamstring, Quad, Worlds Greatest
Low to moderate-intensity cardio: Jogging or Cy
A combination of dynamic stretches, cardio, and band work will make for a well-rounded warm-up routine. Keep in mind this isn't an exhaustive list. Your exercise selection will vary based on the activity you are preparing for.
COMPOUND MOVEMENTS
Compound movements are like the main pieces of your outfit ( the top and bottom). Compound movements engage several joints and muscles, therefore, placing a higher energy demand on the body. Keeping them at the top of your list means you can minimize early fatigue and perform each move safely and effectively. For example, a barbell back squat is a compound movement that develops quads, glutes, and hamstrings. Other compound movements include things like:
Pull-Ups
Overhead Press
Deadlifts
I'd suggest at least one upper and lower body compound movement incorporated into your routine.
ACCESSORY
Your accessories are the exercises that complement your compound movements. These are your shoes that bring everything together. Upper body accessories could include single-joint movements like bicep curls and tricep extensions. For the lower body, this could be your lunge, and single-leg calf raise.
Have a little fun! If you only train a couple of times a week, I'd suggest keeping the compound lifts consistent and switching up your accessories if you want to change things up after a few weeks.
However, be mindful. There should be some regularity in movements to see progress and get stronger in those patterns, even with accessory exercises.
FINISHER
The finisher is that final piece, and just because it's last doesn't mean it's not as important. These are the earrings, necklace, and purse that round out your outfit. This is where you can drop in your conditioning and core work.
Try a core Tabata:
Choose two abdominal exercises, perform the first move for 20 seconds, and rest for 10 seconds. Repeat for 8 rounds for a total of 4 minutes.
COOL DOWN
The cooldown is the cherry on top! That last brush of the hair and lipstick touch up before you head out the door. Static stretches, breathwork, even a few minutes of stillness!
There is one thing we can all benefit from, slowing down. Don't skip out on the cool down. Use this time to work on that stiff shoulder or those tight hips. Take your time, and set some great intentions for the day before running out the door back to work.
And there you have it, your very own workout! Now we all get ready differently, maybe your shoes are more like your compound movement than your clothes, but you get the idea. There are other ways to structure your routines based on goals and needs. However, if you currently have no structure, this skeleton will have you mastering your DIY training in no time.
