It's been more than a month since gyms have been closed and I hope you've found a way to keep training and moving. Restrictions may be easing but gyms still aren't opening up, so if you're getting bored of your current home workouts and are looking to create a new program for yourself, I've compiled some tips for you!
1: Plan and Theme
Plan your training and be realistic with how many days you'll actually train. An effective exercise program is one you can consistently follow.
If you're able to dedicate 2-3 days to train, I suggest planning 2-3 total body sessions that work all movement patterns. If you're able to train 4+ sessions each week, I suggest a more focused split, for example 2 days of 'Pulling & Hinging' and 2 days of 'Pushing & Squatting'.
2: How to Structure The Workout
A. Warm Up:
Your warm up should include mobility and movements that are specific to what you will be training that day. For example, doing scapular push ups and glute activation before a 'Pushing & Squatting' workout.
Harder, compound movements (think push, pull, squat & hinge) will be first as these are most likely what you are prioritising to gain strength in. For example, pull ups and deadlifts on a 'Pulling & Hinging' day.
This portion will be made up of 1-3 exercises that will require lower repetitions because of the high effort needed to perform the movement.
After, add in 2-5 exercises that target the muscles you worked during your Strength portion that you'll do more repetitions of but require less effort.
Examples for a 'Pulling & Hinging' workout include:
- Single leg glute bridges
- Banded rows