How to Build Your Own Workout Routine: Plans, Schedules, and Exercises
Every fitness journey is unique, just like you. Whether you’re just starting out, looking to take your workouts to the next level, or trying to get fit for Bali’s waves, building your own workout routine can set you on the path to success. Crafting a personalized plan gives you control, flexibility, and the ability to target your goals effectively. So, let’s dive into how to build a routine that works for you!
1. Start with Your Goal in Mind
First things first—what are you aiming for? Is it to build muscle, lose fat, get stronger, or increase your endurance? Before you hit the gym floor, be clear on your primary goal because that’s going to shape everything you do.
Our trainers always say, “a plan without a goal is just a wish.” So decide what you want to achieve, whether it’s:
- Build muscle: Focus on strength training and lifting heavier.
- Lose fat: Incorporate HIIT (High-Intensity Interval Training) and full-body movements.
- Boost endurance: Cardio training and consistency are key here.
If you’re still unsure, don’t worry—we offer free consultations with our personal trainers who can help you zero in on your goals.
2. Design Your Weekly Schedule
Now, how often can you realistically commit to working out? It’s important to balance ambition with practicality. Here’s a simple breakdown of how to structure your workout days:
3 Days/Week: A full-body workout each session works wonders for beginners or busy schedules. You’ll hit every major muscle group and make solid progress.
4 Days/Week: Try a split routine—Upper Body on Day 1, Lower Body on Day 2, Rest, repeat. This gives your muscles time to recover between sessions.
5+ Days/Week: Consider targeting one muscle group each day (Chest, Back, Legs, etc.) with at least one rest day to avoid burnout.
Our programs like Functional Fitness or HIIT work perfectly in a flexible schedule. And if you’re a surfer prepping for the waves, our Fetch Surf Concept classes can fit seamlessly into your routine.
Your perfect workout: Personalized, challenging, and uniquely yours.
3. Choose the Right Exercises
You’ve got your schedule. Now let’s talk about the backbone of any workout—the exercises! The key is balancing compound movements (that work multiple muscle groups) with isolation exercises (that focus on one specific area).
Here’s what your workout should include:
Compound Exercises: These are your bread and butter. Think of squats, deadlifts, bench presses, and pull-ups. They build serious strength and give you the best bang for your buck.
Isolation Exercises: Once you’ve tackled the big moves, finish off with more targeted exercises like bicep curls, tricep extensions, or calf raises to refine specific muscles.
Pro Tip: We recommend starting with 2-3 compound movements followed by 2-3 isolation exercises. You can always ask one of our 360MOVE coaches for guidance on form and technique!
5. Rest and Recovery are Essential
One of the most overlooked parts of any workout plan is recovery. Without proper rest, your muscles don’t get a chance to repair and grow. Here’s how to ensure you’re giving your body the rest it deserves:
Rest days: Aim for at least one full rest day per week.
Active recovery: Light activity like walking, swimming, or yoga can keep your body moving while promoting recovery.
At 360MOVE, we’ve partnered with The Istana and By The Cliff to offer you discounted spa & recovery experiences. Or get a free sauna & ice bath session with our loyalty card program at By The Cliff. Perfect for winding down after an intense session!
6. Track Your Progress
The only way to know if your routine is working is by tracking your progress. This doesn’t just mean weighing yourself—it can also include strength gains, measurements, or even how you feel after each session. Keep a workout journal, take progress pictures, or use an app to see how far you’ve come.
And remember, we’re here to help you celebrate those wins! Whether it’s lifting heavier, hitting a new PR, or smashing your first set of pull-ups, the 360MOVE community is all about pushing you to your best.
Sample Full-Body Workout
If you’re not sure where to start, here’s a simple full-body workout you can try at 360MOVE’s gym:
Warm-Up:
- 5 minutes of light cardio (rower, treadmill, etc.)
- Dynamic stretches or foam rolling
Workout:
Squats: 3 sets of 8-10 reps
Push-Ups: 3 sets of 10-12 reps
Deadlifts: 3 sets of 6-8 reps
Plank: 3 sets of 30-60 seconds
Lunges: 3 sets of 8-10 reps each leg
Cool Down:
- Light stretching
- Hydration (don’t forget to hydrate—our tropical heat here in Bali makes it essential!) Read more about Hydration for Athletes here.
NEED HELP BUILDING A ROUTINE?
Building your own workout routine can seem overwhelming at first, but you’re not alone. Our expert trainers at 360MOVE Uluwatu are here to help you craft a routine that fits your lifestyle, your goals, and your body.
Stop by the gym, or book a free consultation with one of our trainers to get started on your fitness journey today!
