This sample (DIY) work out planner is to help you learn to your own build workouts. A work out can have multiple areas to focus on. In my case, since I don’t want to workout for hours each day, I have two or three areas of focus in each workout. I want to work all muscle groups and hit each area of focus at least once a week. Some more than that. In the sample I have ‘Warm ups. Strength and Balance’ for focus areas.
You might choose other areas such as:
- Rotator cuff
- Sciatic nerve
- Back pain
- Hip pain
Read more about each of these in the post, “Components of Fitness‘. Decide on your focus, enter the name of the exercise or movement and how many times you want to do each. If you are lifting weights, enter the weight. Then enter how hard you want the workout to be according to the Borg scale. Then go to the exercise library and sort through categories and tags until you find what you want. Be sure to read the Functional Exercises below.
Functional Exercises and Movements
Diagonal Lean with Ball
Stair Climbing with Dumbbells