Build Your Own Routine Presentation

“BUILD YOUR OWN”

EXERCISE ROUTINE

Program Design Created For: ____________________________________ Design Type: “Build Your Own”Exercise Routine (Lecture Series) Start Date: 9/27/14

With Tier II Trainer, Jourdan Baldwin

“BUILD YOUR OWN EXERCISE ROUTINE” with Jourdan Baldwin, CPT

INTRODUCTION TO THIS LECTURE One of the main concerns many people face when joining a gym is knowing whether

or not they are putting in work that will actually get them results. Many times lack of

knowledge of machines and variety is the cause of remaining at a weight loss or fitness

plateau. The purpose of this course is to give you an accurate understanding of how

to train for the most common goals such as losing weight, gaining lean muscle mass,

and decreasing body fat. It is also to help you understand what works and what

doesn’t work in regards to energy systems in the body. Understanding these basic

principles will allow you to feel more confident in your training and give you the tools

you need to succeed in the long run. Should you need any help, always feel free to

email Jourdan at [email protected].

She ran as a NCAA Varsity athlete for 3 years while also managing the group fitness

department at the student recreation center and did personal training on the side.

During the off season for cross country, she trained for triathlons, and has completed

over 20 including a half ironman. She completed over 800 hours of sport injury rehab,

along with teaching core and sport conditioning classes for the FLC Varsity Soccer

Team. She decided to transfer to Colorado State University her junior year to graduate

from the second best Health and Exercise program in the nation. During her time at

CSU, she completed over 1,000 hours of internship work at a variety of places including:

Action-X, CSU Adult Fitness, Road 34, and Vail Recreation District (Athletic Race

Organization). After completing her final internship with Vail, Jourdan worked as a

personal trainer at 24 Hour Fitness in Fort Collins, Colorado and also owned her own

training business on the side. During the time she was there she created the largest

group training program the company had ever seen, called the Summer Body

Challenge (women’s only boot camps and educational courses teaching women how

to make exercise a lifestyle) which attracted more than 100 participants during the first

round. After the continued success of the program, Jourdan received an offer to take

on the role as the Fitness Director abroad for a gym called Fitness One Vega out of

Jordan and Dubai. She accepted this request and shortly after was the affiliate owner

of the second official CrossFit gym in Amman, Jordan. Jourdan traveled for over two

years until the travel got to be too time consuming. When returning to states she was

honored to take a job with the best gym in Denver, Pura Vida. She loves what she does

and the clientele she has here. In her free time Jourdan enjoys mountain biking,

spending time with friends and family (and dog), and doing anything outdoors!

Jourdan graduated from Colorado State University with a degree in

Health and Exercise Science and is also a certified personal trainer

through the American Council on Exercise. She grew up with a love

for dance, but discovered her true passion her senior year of high

school when she found running. After completing a few 5k's and her

first half marathon in Denver, Colorado, in 2006, she found herself with a full ride scholarship to Fort Lewis College in Durango, CO.

ABOUT YOUR TRAINER


STEP 1: DECIDING WHAT YOUR GOALS ARE 1. How big is the goal? Is your goal only attainable in three months or more? If so, make a goal to get you to that long-term goal. Ideally, you should be able to reach the smaller goal in two to six weeks. 2. What does it take to achieve the goal? This question addresses your goal's frequency. If reaching your goal requires five workouts a week, but you can only get a babysitter two days a week, then you need to scale back your goal. Be realistic about what time you have to devote to the goal and be honest about your fitness level. Building your fitness base takes time, and being smart about increasing it will help you stay injury-free. As a general rule, never increase your weight lifted or your minutes exercised by more than 10 percent in any given week. Slow and steady really does win the race! 3. Can you see yourself reaching the goal? You want a program that you can stick with for the long haul—not just this week. Be completely honest with yourself and ask if you can realistically see yourself doing what it takes to achieve the goal at hand. If you can and it meets the above criteria, then you probably have a goal !

STEP 2: UNDERSTANDING ENERGY SYSTEMS IN THE BODY Fat Fat is stored predominantly as adipose tissue throughout the body and is a substantial energy reservoir. Fat is less accessible for cellular metabolism as it must first be reduced from its complex form, triglyceride, to the simpler components of glycerol and free fatty acids. So although fat acts as a vast stockpile of fuel, energy release is too slow for very intense activity. Carbohydrate Unlike fat, carbohydrate is not stored in peripheral deposits throughout the body. At rest, carbohydrate is taken up by the muscles and liver and converted into glycogen. Glycogen can be used to form ATP and in the liver it can be converted into glucose and transported to the muscles via the blood. A heavy training session can deplete carbohydrate stores in the muscles and liver, as can a restriction in dietary intake. Carbohydrate can release energy much more quickly than fat. Protein Protein is used as a source of energy, particularly during prolonged activity, however it must first be broken down into amino acids before then being converted into glucose. As with, fat, protein cannot supply energy at the same rate as carbohydrate. The rate at which is energy is released from the substrates is determined by a number of factors. For example, if there are large amounts of one type of fuel available, the body may rely more on this source than on others. This is why many people who go on lower carb diets and don’t keep eat enough will eat away at their muscles. Pre/Post Workout

What you eat before and after a workout DOES matter. Before your workout you should consume a small amount

of simple carbohydrates such as an apple, a handful of dried fruit, or half of a banana . After your workout you

have a 30 minute window to refuel your body with protein. Ideally you should consume 20 grams of protein after

your workout to not only rebuild and repair your muscles (in turn burning more fat), but for other repairs related to

hormones and the neurological system. One scoop of protein normally equals about 20 grams. If you are an

athlete training for a race or trying to build muscle mass, you can add some fruit to your protein smoothie after

your workout to replenish carbohydrates - *This only applies to athletes training more than 1.5 hours a day. Weight

loss goals will be met by cutting out carbohydrates after 5pm.

FOOD IS FUEL!

Eat like this. You aren’t a dog, so don’t reward yourself with food. Begin to think of food as fuel for your body. You

need carbs before hard, intense workouts to give you energy. After you workout, you need protein to help keep

the muscle you broke down and repair it. You need good fats and proteins throughout the day to keep your blood

glucose levels stable. Carbs should not be cut out, however they should be limited to before or after you workout.

STEP 4: UNDERSTANDING HOW TO PROGRAM REPS AND SETS

To understand how to program the right amount of reps and sets, you must first know

what your individual goals are. If your goal is weight loss, your reps will be higher. If your

goal is to gain muscle, your reps will be lower. The example below will show you how to

read a basic exercise routine.


EXERCISE SETS REPS WEIGHT

Bicep Curls 3 10 15lb (Dumbbells)

TRX Rows 3 10 TRX

This refers to the

exercise you are

performing

“Sets” are the number of

times you will repeat the

Reps

Reps refers to the number

of times you will perform

the exercise (repetitions)

Weight refers to how

much weight you should

use when performing the

exercise listed

Here are a few more examples of different kinds of workout programming:


1A -Bicep Curls 4 14/12/8/8 15lb (Dumbbells)

1B -Tricep Ext. Start at 50lbs,

increase each set

2A -Pull-Ups 4 Failure Bodyweight

2B - Push-Ups 4 20 Bodyweight


Bicep Curls 3 45 seconds Red Resistance Band

Tricep Ext. 3 45 seconds 50lbs

Jumping Lunges 3 4 5 seconds Bodyweight

Plank Hold 3 45 seconds Bodyweight

When exercises are categorized with letters and numbers, it is normally referring to a “superset. A superset means you will perform

both exercises back to back for the total number of sets and reps before moving on to the next “category”. This means you wou ld first

perform the Bicep Curls and Tricep Extensions, doing 4 sets with the first being 14 reps, the second 12 reps, third 8 reps, and fourth 8

reps. For the Tricep Dips you are increasing that weight each round. For the bicep curls the weight stays the same throughout the

repetitions.

Timed Reps

STEP 5: UNDERSTANDING THE AMOUNT OF WEIGHTS YOU SHOULD BE USING

This seems to be an area of much confusion for many people. A lot have heard that to gain

muscle you should “lift heavy” and to avoid gaining mass you should lift higher reps and

lower weights. This is not precisely the truth. It is true that lifting “heavier” will get you more

muscle, but it all depends on the amount of reps you are doing. For example, for someone

who is trying to gain muscle mass, they would most likely do a workout that looks like this:



Bicep Curls 4 8/6/4/4 Start at 75%1Rm

and build to failure

(4RM)

Tricep Ext. 4 8/6/4/4

On the contrary, someone looking to gain muscle tone and who doesn’t want to gain

muscle mass should ALSO LIFT HEAVY, but increase their repetition count. Lifting lighter

weights will not get you sculpted or toned, or get you results. Don’t be afraid to lift weights!

Someone with more of a leaner muscle mass weight training program should look something

like this:


Bicep Curls 3 10 A heavy 10 reps

Tricep Ext. 3 10

If you get to 10 reps and have no struggle lifting that list dumbbell, keep going or increase your

weight. A good rule of thumb is if by the 7th rep you aren’t almost failing out, increase the weight.

You want your last rep to barely make the cut.

If you are only interested in losing weight, or gaining athletic fitness, HIIT (High Intensity Interval

Training) should be added into your workout. Lifting weights alone is not sufficient for weight

loss. It must be combined with cardio. However, studies have shown that you can reap the

same, if not better results from doing HIIT training mixed with weights versus doing cardio

alone, AND in half the time! Score! An example of a HIIT set would look something like this:


Bicep Curls 3 10 A heavy 10 reps

Tricep Ext. 3 10

Jump Rope 3 45 seconds

This could be almost any sort of plyometric or cardio.

Think running, box jumps, burpees, jumping lunges,

jumping squats, stair runs, etc. .

STEP 6: UNDERSTANDING VARIETY, FREQUENCY, AND QUALITY


Variety: SWITCH UP YOUR WORKOUTS! If you constantly do the same workout all of the

time, your body will adapt and you will plateau. If you want to see results, add new and

different exercises to your workouts. Also, add in different TYPES of workouts. Just because

a specific class changes their exercises all the time doesn’t mean you shouldn’t try a spin

class or give yoga a try. Try to fill your exercise schedule up with exercises that 1) will help

you meet your goals, and 2) will prevent you from injury. Pilates, yoga, and restorative

classes will help your body recover and increase flexibility. You can also do things on your

own such as foam rolling, stretching, and massage.

Frequency: How often do you need to workout?

The Center for Disease Control and Prevention Recommends FOR ADULTS:

2.5 hours (150 minutes) of moderate intensity aerobic activity (brisk walking)/week

2 Days/Week of strength training activities that work all muscle groups

OR

1 hour and fifteen minutes of vigorous –intensity activity (running/HIIT training)/week


OR

An equivalent mix of moderate and vigorous activity


FOR EVEN GREATER BENEFITS, ADULTS SHOULD AIM FOR THE FOLLOWING:

5 hours (300 minutes) of moderate intensity aerobic activity (brisk walking)/week


OR

2.5 hours of vigorous-intensity activity/week


AEROBIC ACTIVITIES INCLUDE THINGS SUCH AS:

Walking fast, Kinesis classes, riding a bike on level ground or with few hills, playing doubles

tennis, pushing a lawn mower

VIGOROUS ACTIVITY INCLUDES:

Jogging or running, most group fitness classes such as: Full Throttle, Spin, and Rip Tide, all

Underground NRG Classes, playing singles tennis, playing basketball

Quality: With life moving at the pace it does these days, your workouts need to be quality.

This means you need to have a PLAN and know how to perform the movements in your

workout efficiently. Knowledge and preparation is KEY. If you are spending 2 or more

hours at the gym, you either aren’t working hard enough or are a professional athlete.

Forty-five minutes to an hour is sufficient enough for the majority of people with basic

strength, health, fitness, and weight loss goals.

STEP 7: UNDERSTANDING EQUIPMENT


What equipment should you be using in the gym? Truly, this is somewhat a matter of

personal preference. There is a proper use for all equipment in the gym, and what matters

most is HOW it is used and WHAT exercises are performed. Improper form on machines is a

leading cause of injury. In addition, machines that require both limbs to move at the same

time (think bicep curl machine/leg extension/deltoid fly), can put you at a greater risk of

overcompensating on your stronger side. Because of this, single limb movements are the

best for creating balance in both sides of the body. Think dumbbells, kettlebells, cable

machines, or using one leg or arm at a time if you want to use machines still.

Functional training and CORE strengthening is also extremely important to understand when

putting together your workout routine. Without a strong core, most movements you perform

will be done incorrectly, not to mention you will not be training your body for anything you

do in real life. When I train my clients, I almost ALWAYS have a section of the workout

devoted strictly to core work. It also serves as a great warm-up! Good tools for core work

include things like the Bosu ball, TRX, cable machines, medicine balls, Fitballs, and static

holds or bodyweight exercises.

STEP 8: KNOWING WHERE TO START FROM The last thing you want to happen is to start training and in a week be injured. You should

know your limits and also be familiar with good form. The base of all exercises comes from

the midline (core) of the body. If your core is weak, chances are most of the exercises you

do won’t be correct. The pyramid below demonstrates the proper way to build up your

fitness routine:

HIIT

Muscular Strength and Endurance

CORE TRAINING

HIIT stands for High Intensity Interval Training and is the most advanced form of training due to the intensity of the movements. Doing HIIT too early before a core base is built can lead to injury and frustration. HIIT training is the ideal type of training for weight loss and gaining lean muscle mass.

Muscular strength refers to the muscles capacity to exert force against resistance. We measure muscular strength by how much weight you can lift in a 1 rep max. Muscular endurance refers to the muscles ability to perform a specific action for a prolonged period of time. We can measure this by your ability to run a mile or do 100 squats as fast as you can. These movement sets come after a solid foundational core is built up.

Training the core refers to not online core specific training, but also lighter and longer workouts done at a slower pace. If you are new to exercise, these types of workouts should make up 85% of your fitness routine for at least 3-4 weeks.

STEP 8: CREATING YOUR PLAN

Creating your own exercise plan is something that takes time and experimentation. Sometimes

a movement may not work for you because of a previous injury. Sometimes you aren’t

motivated to stick with a routine because you don’t enjoy it. You must make your exercise

routine attainable and easy to follow if you expect yourself to stick to it. Below are a couple of

different examples of what a typical week might look like for different goals and fitness levels.

These are not set in stone programs for you however, and when you begin designing your own

make them customizable to YOUR life. Set yourself up for success!

SAMPLE WEEK: WEIGHT LOSS GOAL (MORE COMPOUND, LESS ISOLATION)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

HIIT Full Body Workout (45 minutes)

Spin Class or Cardio for 60 minutes Or fast walk

20 minutes cardio + 40 minutes full body weights

REST 20 minutes cardio + 40 minutes full body weights

HIIT WORKOUT or Outdoor Activity (60 minutes)

REST

Now all you have to do is plug in the workouts! HIIT training could be a Group Ex class such as

Full Throttle, Rip Tide, Boot Camp, or anything that is high intensity. It could also be a workout

you do on your own if you are motivated to push yourself. The weight routines should be full

body and include an exercise that works each of the main muscle groups. Full body workout

examples are attached to this packet.

SAMPLE WEEK: FITNESS GOAL (EQUAL MIX OF COMPOUND AND ISOLATION)


30 Minutes HIIT + Arm/ Shoulder

Workout

30 Minutes Cardio Intervals +

Leg Workout

60 Minutes Cardio or HIIT Training + Ab

workout

REST (Active Recovery)

30 Minutes Cardio Intervals +

Back/Chest Workout

60 Minutes Cardio or HIIT Training

+ Ab workout

REST (Active Recovery)

When training for fitness and not focusing so much on weight loss, workouts become more

specific to certain regions of the body. For example, instead of doing full body workouts you

begin to do 3-4 superset exercises that focus specifically on the glutes/hamstrings and quads.

These workouts should be done with proper knowledge regarding form and technique to

avoid injury and yield the best results.

SAMPLE WEEK: BUSY BODY (For those who can’t make it to the gym 5 days a week)


30 Minute Run/walk + Bodyweight Workout

Cardio Class (Spin)

30 Minute Run Intervals + Bodyweight Workout

REST Cardio Class (Spin)

Outdoor Activity or HIIT Class/Worko

ut at home

REST

STEP 8: CREATING YOUR PLAN CONTINUED…


Arm

Workout

Chest/

Back

Workout

Leg

Workout

Ab/

Shoulder

Workout

Rest or 30

minutes

easy

cardio

Full Body

HIIT

Workout

REST

SAMPLE WEEK: (LESS COMPOUND, MORE ISOLATION)

If your only goal is to gain muscle mass (mostly men), then you want to be specific about your

workouts and how you perform your sets. Most of your workouts will consist of supersets, drop

sets, pyramids, higher sets, lower reps, and going to failure almost every time. To train in this

way one must be experienced with weights and have a solid foundation of core and

functional strength to prevent the risk of injury.


Play around with your schedule. Find times that work for you or group classes that you like and

will stick to. Set yourself up for success. If working out five times a week is too much for your life,

try starting with 4 and making the 5th day a more active day with your errands (parking farther

away, taking the stairs , etc). Once you get into a routine you will stick it out. Having a workout

buddy or a trainer is also a guaranteed way to stay motivated and accountable.

SAMPLE WEEK: YOU! FILL IN THIS CHART WITH YOUR SCHEDULE AND WHEN YOU CAN MAKE IT IN

TO THE GYM, OR WHEN YOU WILL MOST LIKELY BE WORKING OUT OUTSIDE OR FROM HOME. BE

REALISTIC


SAMPLE WEEK: FILL THIS IN LAST! READY, SET, GO! THIS IS YOUR NEW SCHEDULE!

STEP 9: CREATING YOUR WORKOUTS If you don’t have any sort of exercise background, this is where it can get tricky. However,

designing your workouts shouldn’t be hard as long as you know the correct form with the

exercises you are doing. Below are examples of a few different types of workouts and how

you would perform them. As a general rule of thumb, always doing about 5 minutes of

cardio activity (fast walking, jogging, etc) followed by 3-4 core exercises before you start

your workout. This ensures you get your core exercises in and also that you are properly

warmed up.

HIIT FULL BODY WORKOUT (EXAMPLE 1) Perform each “superset” three times through, resting

as little as possible between sets. After three sets are completed, rest 1 minute before

moving on to the next superset.


1A – Burpees

1B – Sit-Ups

3 10

20

Bodyweight

2A – Mountain

Climbers

2B – Push-Ups

3 10 each side

10

Bodyweight

3A – Jumping Squats

3B – Tricep Dips

3 15

15

Bodyweight

4A – Walking Lunges

4B – Plank Lowers

3 20 each leg

10

Bodyweight

HIIT FULL BODY WORKOUT (EXAMPLE 2) WITH GYM EQUIPMENT - Perform each exercise for 20

seconds, followed by a 10 second rest. When finished with all 8 exercises, rest for 1 minute.

Repeat for a total of 4 times through.


1. Plank Rows

2. Thrusters

3. Box Jumps

4. TRX Rows

5. Russian Twists

6. Lateral Lunge

w/bicep curls

7. Burpees

8. Incline Push-Ups

4 20 sec on/10 sec off 10 lbs dumbbells

10 lbs dumbbells

20” box

TRX Bands

10 lbs dumbbell

10lbs dumbbell

Bodyweight

Bodyweight

STEP 9: CREATING YOUR WORKOUTS CONTINUED… Here are four different types of workouts. The first is a “Full Body Workout” for the weight loss

goal. The second is a Leg workout for the fitness goal. The third is a bodyweight workout for

the busy body goal. And the last is a Chest/Back Workout for the muscle mass building

goal. Take a look at how they all differ and the different sorts of styles for each.

Legs Workout (Fitness) Sets/Distance Reps/Time Weight

1A - Front Squats 3 10

1B - Lateral Step –Ups 3 10 e/s

1C – Fitball Single Leg Curls 3 15e/s

2 A – Single Leg Extensions 3 8e/s

2B – Walking Band Leg Abductions 3 20 e/s

2C – Jumping Lunges 3 1 minute

Chest/Back (Muscle) Sets/Distance Reps/Time Weight

1A – Incline Press 4 10/8/8/6 INCREASING

1B – Clapping Push-Ups 4 Failure BODYWEIGHT

2A – Lat Pull-Down 4 10/8/8/6 INCREASING

3A – Rows 4 10/8/8/6 INCREASING

3B – Cable Flyes 4 10/8/8/6 INCREASING

3C – Single Arm Bent Over Rows 4 10/8/8/6 INCREASING

Full Body (WEIGHT LOSS) Sets/Distance Reps/Time Weight

Assisted Pull-Ups 3 10

Lat Pull-Downs 3 10

Lunges w/ Lateral Shoulder Raises 3 10

Squats w/Bicep Curls 3 10

Lower Back Extensions 3 10

V-Ups 3 10

Bodyweight (Busy Body) Sets/Distance Reps/Time Weight

Push-Ups + Mountain Climbers 10:10 4 5 B/W

Burpee + Lunge Jumps 1:2 4 10 B/W

Sit-Ups + Jumping Squats 10:10 4 5 B/W

WORKOUT TYPE ( ) Sets/Distance Reps/Time Weight

STEP 10: CREATING YOUR OWN WORKOUTS!



This coupon is good for 1 Complimentary Personal Training Session with Jourdan Baldwin

as a way to implement the tools you have learned in this seminar. Please come with a

plan you have made for yourself and use the session as a way for you to learn new

movements, further understand intensity of workouts, and ask questions. This coupon will

expire November 1st, 2014. Please email Jourdan at [email protected] to

reserve your spot. Space is limited and based on trainer availability. Must present coupon

at time of redemption. Valid For Pura Vida Members Only.

Thank you for your continued support of Pura Vida Fitness and Spa!

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