How do you create your own workout plan?

Uncategorized Feb 23, 2019

When I worked as a personal trainer, one of my duties was to help clients create a workout program that not only got results, but also was something they could stick to.  Common questions people asked me all the time were:

How long should a workout session last?

How often should I workout?

What parts of the body should I work on what days?

How often should I do cardio versus strength training?

What types of exercises are going to get me the best results?


I hope to answer some of these questions here.   Some things to ask yourself are:

1 - What kind of results do you want? 

2 - How much time do you have?  What is your schedule?

3 - What do you love to do?

In the studio I owned, I showed them a class schedule and workout times for Circuit training and personal training hours.  We would circle the classes and times of day they could come to the gym to do the programs they needed and/or would enjoy the most.  Then I would have them pre-register for the week's classes on our phone app. 

MOST people are not going to hire a personal trainer to work out with them every day.  Personal trainers are great to help you figure out where you are, what you need, form corrections, and motivation and accountability.  The majority of us will have to figure out a workout plan on our own.

I did have everyone sign up for at least 2-3 days of the Phazes 40/20 Circuit.  Here are some sample workout plans I had for daily workout programming:

Client 1 - just wants to get it done quick and hates group fitness, wants to get results in the least amount of time possible.

         Monday - Friday: 2 rounds of the Phazes 40:20 circuit every day.

         Saturday: long walk/ hike at least 3 miles or a run outside or other fun outdoor                 activity

         Sunday: Yoga/ Stretch for 30 minutes

Client 2- LOVES group fitness.  LOVES dancing.  Hates Yoga. Can't stand being still and just wants to boogie her bootie off.

                Monday, Wednesday, Friday: Dance fitness classes she loves

                Tuesday, Thursday: 2-3 rounds of Phazes 40/20 circuit she NEEDS

                 Sunday: Dance related stretches (it's yoga, but we called it dancer'sstretches                    so she would do it.

Client 3 - New to exercise. Doesn't enjoy cardio, dance fitness, running, etc... out of shape. No flexibility.  willing to try new things.

             Monday, Wednesday, Friday : 2 rounds of the Phazes 40/20 circuit

            Sunday, Tuesday, Thursday: Yoga for at least 30 minutes

            Saturday: long walk  (at least 3 miles) or hike outside or other outdoor activity

Now what about me?  Well... I LOVE pretty much all forms of exercise.  I teach a few classes a week and I want results, Plus I love the calming effect of Yoga and I am a dancer at heart.  So I like to mix it all in.

Monday:  Teach Zumba, Teach Strength, Teach Tabata, Teach Yoga/stretch (that's my workout for the day too)

Tuesday: 2 rounds of the Phazes 40/20 Circuit in the morning. Teach Zumba (dance fitness) at night. 15 minutes of Yoga before bed.

Wednesday: 2 rounds of Phazes 40/20 in the morning , Yoga at night

Thursday:  Yoga in the morning, Visit a group fitness class at night for fun or do Phazes 40/20 circuit. Yoga again before bed.

Friday: Teach TRX class,  Teach Phazes 40/20 Circuit, Teach Yoga


Well what about you?  DO one of these plans work for you?  Or do you want more heavy lifting?  If you want other workout ideas, join my Phazes Fitness program and join our private group.  I will show you how to get even more out of your Phazes circuit and create even more variety.


What method will give you the best results?  ANY of them, over time, will give you results.  Consistency gets the best results.   

There are dozens of different fitness programs with proven results all with different techniques and methods and philosophies.  I have tried most of them.  Most of them work even though they are very different from each other.  BUT with the Phazes 40/20 circuit, I got the best results in the least amount of time with the least amount of soreness and a feeling like this is something I can do for the rest of my life.  I have tried those CRAZY fitness programs that have you jumping and sprinting and jumping some more with super high intensity exercises that make you feel like you are about to die.  My knees hurt, I could barely move the next day and I was miserable.  I hated it and I didn't want to do it again.  With the Phazes method, I was able to build up where I was and get to the point I could add on more intensity when I was ready or add on more rounds when I was ready.  I could function and I couldn't wait for the next day to do it again.  

I suggest making the Phazes 40/20 circuit a part of your exercises routine.  How are you fitting it in?


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