Making your own workout is not only straightforward, but it’s important too.

The easiest way to get started is to learn your basic movement patterns. It includes:

♦ Lower-body push
♦ Hip hinge
♦ Single-leg movement
♦ Vertical push
♦ Vertical pull
♦ Horizontal push
♦ Horizontal pull

Here’s The Deal:

1. Lower-Body Push

This movement targets the lower-body powerhouse muscles plus core.The best example of  this exercise is a squat exercise.

Workout Plan-

2. Hip Hinge

A hip hinge is any movement that involves flexion or extension of the hips. Even though you’re working a lot of the same muscles as a squat, you’ll engage them in a different way.

3. Single-Leg Movement

This benefits the posterior chain but also engages core and stabilizers since more balance is required. You do this every time you walk, run, or climb stairs. You can try the Reverse Lunge and the Lateral Lunge.

Workout Plan-

4. Vertical Push

The upper-body movements will build strength in a lot of the same major muscle groups. However, like the hip hinge and lower-body push, you’ll engage those muscles differently and it’s that variability that makes your workout well rounded.  For this exercise, you’ll use shoulders, upper and middle back, and arms. Best examples are Half-Kneeling Overhead Press and Standing Overhead Press.

Workout Plan-

5. Vertical Pull

This move works your upper and middle back, shoulders, and chest. The most classic example of this exercise is a pull-up.


6. Horizontal Push

This movement will help strengthen the front of your body and engage your shoulders, upper back, and arms. The best example is Push-up or Modified Kneeling Push-Up.

Workout Plan-

7. Horizontal Pull

Put your back into it. That’s the idea with this movement that will build strength in the upper and middle back, plus shoulders and triceps. You can try Bent-Over Row and Single-Arm Bent-Over Row for this type of exercise.

Workout Plan-

The Best Part?

Once you get the flow of those exercises, you’ll realize there’s a nearly endless number of exercises that fall into those patterns and that’s the beauty of designing your own workout. You must do at least 1 exercise from each section for a well-rounded workout.

SOURCE: How to Create Your Own Full-Body Workout Plan


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s