How to Create a Personalized Workout Plan That Works for You

Want to look sexy, fit, and confident? A workout training plan is the answer to that with this in hand you will get that perfect body.

Running into the gym and immediately starting to work with the equipment wouldn’t be the wisest thing to do, instead come up with a workout plan first.

However, you need to know a basic set of exercises, and the total time should not exceed one and a half hours.

Any training you do should begin with a warm-up. The purpose of this is to prepare the joints for the load and increase the rhythm of the heart.

And most importantly, use weights sufficient enough to lead to increased muscles and body shape.

It is best to follow your workout plan with a professional trainer, as they will tell you the basics of what you should eat and what exercises to be doing.

I hope in reading this article will help you get started and give you some useful tips.

How To Make A Workout Plan

First of all, you must understand that there is no one workout plan.

There are basic compound exercises that target key muscles and also equipment such as dumb bells, kettle bells, bar bells etc...

1. Set a goal

Every good workout should meet your requirements, so you must set realistic goals and plans for yourself. The first step is to set your main goal.

What is it you want to achieve? Why did you start wanting to get in shape? This could include increasing strength, building muscle, losing fat.

For example, if you wanted to lose fat you would be best to perform a circuit type of workout with high intensity. Choose exercises that are right for you.

Choose a realistic goal and stick to it for at least 12 weeks

2. Select a workout structure

Start with an hour-long workout. To get started, warm up with 5-minute, then work out for 40 minutes and leave 15 minutes of training, at the end to stretch and cool down.

3. Select the appropriate exercises and organize them.

So, at this point you already know your goals and have an idea of the workout you are doing. Your plan should cover exercises for your whole body.

It is also necessary to train individual muscles, and at least once a week. Specifically:

1. Your core - exercises for your abs. You will strengthen the abdominal muscles, specifically the rectus and oblique muscles of the abdomen. This includes exercises such as the bar, leg shifts, and sit ups.

2. Biceps and triceps - exercises in which you strengthen your arms and forearm, for example, hammer curls, overhead tri-cep extensions, wrist movements (wrist curls) with dumbbells, or squeezing an expander.

3.Shoulders - exercises to strengthen rotation in the shoulder joint and upper spine—for example, shoulder press. lateral raises, front raises.

4.Legs - weak quadriceps can lead to injuries and unpleasant pain, so you should not miss them in your training plan. Try exercises such as side lunges, walking with reinforcing elastic, squats, or raising your legs in a lateral position.

5. Back – exercises that target the muscles in your back, for example bent over rows, pull ups, dead lifts.

Select the number of repetitions and sets, the weight of the dumbbells, and the length of the break between sets depending on whether you want to gain strength, increase muscle, or lose weight.

Find out what you should adhere to in the following section.

Strength Training

Strength is determined by how much weight is lifted. If you are training to increase strength, you cannot expect your muscles to grow as if you were focusing on mass growth. The principle of increasing strength is to train with more weight and fewer repetitions.

Weight Training

When you weight train, you tear the muscle fibers that begin to regenerate during rest and gradually become stronger and larger. The principle of mass gain consists of training with moderate weights and a reasonable number of repetitions.

Training for body shape

Toned muscles are sculpted, and well-trained. This means that they are not too big. You can get a toned looking body by using moderate weights and a large number of repetitions.

Create A Combination Of Exercises

Choosing the right exercises and combining them for a good training plan requires some experience. Therefore, beginners should get guidance from a trainer to help them.

If you’re looking for your workout plan, check out my Bikini Body Workouts review where I dive into a popular fitness program designed specifically for women! Whether you’re a beginner or just need a proven system to get in shape, this workout program might be what you need. Head over to my blog post to find out what makes it stand out and see if it’s right for you!

When choosing the right exercises, it is vital to consider three factors - the weight, exercises, and the complexity of the technique. Therefore, think about:

• heavyweights or intense workouts that load the same muscle groups
• exercises that put pressure on the joints
• exercises that cause muscle cramps
• too many exercises in a row that target the same muscle

A good example is a combination of exercises - front squats (4 sets of 6-10 reps), lunges (4 sets of 6-10 reps) and then pull-ups on the bar (4 sets of 12 reps). Exercises mainly work with arms and back, while legs, lower back, and mid-body.

Using these points in this article, you can create your own workout plan.

Nutrition What's The Secret

Before embarking on a diet, it’s important to determine how much weight you want to lose. A balanced diet consists of the following ratio: a little more protein than carbohydrates and lots of vegetables and fruit for vitamins and minerals.

You could eat up to 6 times a day in small, even portions throughout the day or 3 simple meals. For example, if the calorie content of the daily diet is 2000 kcal, then each meal should not exceed 330 kcal. Do not reduce calorie intake. This will lead to a decrease in muscle mass.

You should beware of high sugar and fat foods like chocolate and cake they contain a huge number of calories.

Eating right will help you get that sexy and beautiful female body. It should be remembered that without the discipline of training and a balanced diet, it is impossible to build the body of your dreams.

A Full-Body Circuit At Home Workout

 A full-body circuit that activates all your muscles with short rest periods between sets maybe effective, but a mistake you can make is using lighter weights with more reps. This might lead to being more fatigued and sorer at the cost of building strength and seeing results.

The goal here is to put as much effort into each set as you can, rest, and do the next thing. Because it’s a shorter workout, push yourself, and you’ll be surprised at the results.  

How to do: Do each exercise in this circuit one after the other with as little rest between exercises as possible. Once you’ve finished all exercises rest for 3-4 minutes and do them again, repeat for another 2-4 times.

Warm up

• Pushups: 5-10 reps
• Bodyweight squats: 5-10 reps
• Inchworm: 5-10 reps
• Alternating lunges: 5 reps per leg

Workout

Perform the first set with around 50 percent of the weight you can lift for 6-8 reps. This is to warm you up for the workout.

Now add as much weight as you can handle and do 6-8 reps of each exercise, have 30 second rest between exercises. Once you’ve completed all 8, rest for 3-4 minutes, and repeat 2-4 times.

• Kneeling overhead press: 6-8 reps
• Goblet squat: 6- reps
• Chest supported row: 6-8 reps
• Step up (left leg): 6-8 reps
• Single arm chest press (right arm): 6-8 reps
• Step up (right leg): 6-8 reps
• Single arm chest press (right arm): 6-8 reps
• Bicep curls: 6-8 reps