Fitness

Create Your Own Home Workout

Many health and fitness accounts have been putting out great workouts for people to do at home. While this is all well and good, sometimes the best workout is the one you create for yourself. After all, YOU know which moves you like best, YOU know which ones hurt your knees or injured shoulder, and YOU know which ones are going to leave you sore for days!

This post will teach you how to create your OWN workouts! The process is simple and fun, and it will be designed to your specific likes and needs!

Step 1: Determine the duration

How long do you want the workout to be?

  • 5 minutes
  • 10 minutes
  • 15 minutes
  • 20 minutes
  • 30 minutes
  • 45 minutes
  • 60 minutes

Step 2: Determine the body region

Which part of your body do you want to workout?

  • Upper body (arms, chest, shoulders)
  • Lower body (quads, glutes, calves, hamstrings)
  • Abs
  • Full body
  • Cardio

Step 3: Choose your exercises

If you decided you want to do a lower body workout, choose from the workouts under the lower body category. For an upper body workout, choose from the upper body exercises category. Do the same for abs and cardio. If you want a full body workout, choose exercises from all four categories.

Lower Body Exercises

Select 5-10 exercises

  • Squats
  • Jump Squats
  • Lunges
  • Jump Lunges
  • Burpees
  • Reverse Lunge with Knee Lift
  • Step-Ups
  • Deadlifts
  • Jumping Jacks
  • Side Leg Raises
  • Glute Bridges
  • Calf Raises
  • Butt Kicks
  • High Knees
  • Curtsy Lunges
  • Good Mornings

Upper Body Exercises

Select 5-10 exercises

  • Pushups
  • Incline pushups
  • Decline pushups
  • Bicep curls
  • Rows
  • Chest flies
  • Plank
  • Squat Press
  • Shoulder Press
  • Tricep Extension
  • Plank Shoulder Taps
  • Tricep Kickbacks
  • Burpees
  • Hammer Curls
  • Mountain Climbers
  • Tricep Dips

Ab Exercises

Select 5-10 exercises

  • Plank
  • Plank Jacks
  • Bicycles
  • Sit-Ups
  • Crunches
  • Leg-Lifts
  • Scissor kicks
  • In and Outs
  • Reverse Crunch (knees to chest)
  • Mountain Climbers
  • Cross Mountain Climbers (reach knee to opposite elbow)
  • Russian Twists
  • Wood Chops
  • Toe Touches
  • Side Plank Dips

Cardio Exercises

Select 5-10 exercises

  • Burpees
  • Jumping Jacks
  • Jump Lunges
  • Jump squats
  • High Knees
  • Butt Kicks
  • X Jumps
  • Squat Jacks
  • Toes taps
  • Shadow Boxing
  • Mountain Climbers
  • Jog in Place
  • Jump Rope
  • Box Jumps
  • Plank Jacks
  • Plank Ski Jumps (left, middle, right)

Step 4: Determine your Reps

How many reps of each exercise are you wanting to do?

  • 5-10 (good for exercises like burpees/pushups)
  • 10-12 (good for exercises like jump lunges, sit-ups, box jumps, curls)
  • 12-15 (good for exercises like tricep extension, squats, wood chops)
  • 15-20 (good for exercises like mountain climbers, Russian twists, deadlifts)
  • 25 (good for exercises like jumping jacks)
  • 50 (good for exercises like jump rope)
  • 30 seconds – 1 minute (good for exercises like planks)

Step 5: Make adjustments

If you notice the workout is too easy, increase the reps. Decrease the reps if you find yourself unable to complete all the reps.

Exercises like jumping jacks or toe taps may need to be a little higher than say your squat jumps, but you can play around with the numbers as you discover what your body is capable of doing. For exercises like planks, you will need to hold the move for a certain time. Start with 15-30 seconds and build up to holding the plank for longer.

You may notice a few times after completing the workout, it may be getting easier. This means your body is getting stronger and needs more of a challenge. To increase the intensity you can:

  • Increase the duration of the workout (go from 15 minutes to 20 or 30)
  • Increase the reps (instead of 10-12 reps, try 12-15)
  • Increase the weight you are using (increase slowly)
  • Add more exercises to the workout

Have fun creating YOUR OWN PERSONALIZED WORKOUTS!

I would LOVE to see what workouts you come up with! Feel free to share them with me through email at katerinafaithdiaz@gmail.com or on Instagram @katerinafaith

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