As a former Fitness Magazine recognized fitness blogger, former personal trainer, and lifetime planning addict, I know a thing or two about creating a workout schedule. I haven’t seen a ton of bullet journal spreads focused on a well-planned workout schedule (vs. just a workout log), so I thought this might be a helpful topic.
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I don’t have to tell you guys this — you know failure to plan is planning to fail.
Here are a few planning tips before we dive into the fitness part of the post.
- Every Sunday (or whichever day you chose) sit down with your weekly spread/calendar and decide how many days of exercise you can commit to based on your goals and schedule.
- Log fitness in your journal and hold yourself accountable for your workouts. I find that I feel guity if I write something down but don’t do it. (Sometimes even posting about it online, or asking a friend to follow up gives you that extra motivation to not skip a workout).
- Schedule rest days! Always listen to your body.
- Mix it up and try new things. I often will schedule T25 (my favorite quick workout), Zumba, P90x, or Yoga (this is the one Jennifer Aniston does) into my week to keep things fresh!
- Put it somewhere you will see it every day so you have to cross it off just like any other item on your to-do list.
- As always, consult a physician before starting any fitness regimen.
What should I include in my schedule?
Be sure your schedule includes a mix of:
- Strength Training
- Flexibility (stretching)
Tips for the cardiovascular part of your workout:
- Include a warm up.
- Keep your heart rate up for at least 20 minutes if possible.
- Include a cool down.
- Give intervals a try if your goal is to lose weight (ideally, high intensity intervals).
Tips for the strength training part of your workout:
- Be sure to include a 5 minute warm up.
- Don’t have time to work every muscle group in one workout? No problem! Try breaking your workouts into “A” days and “B” days, with A focusing on upper body and core, and B focuses on lower body and core. Some people even have A,B,C days. Figure out what works for you based on time, but avoid working the same muscle groups consecutively.
- Be sure to include a 5 minute cool down (this is crucial for strength training, as failure to do so may cause dizziness or even fainting).
An example plan:
- Sunday: Rest Day
- Monday: 30 minute cardio, strength training “A” day, and stretching.
- Tuesday: Yoga
- Wednesday: 30 minute cardio, strength training “B” day, and stretching.
- Thursday: Rest Day
- Friday: 30 minute cardio and stretching.
- Saturday: 30 minute cardio, strength training “A” day, and stretching.
With the little ones and limited time, my husband and I have enjoyed following the T25 program because it’s only 25 minutes a day, makes us sweat like crazy, and the schedule is made FOR you, which is nice.
Programs like that can be expensive, as can gym memberships, so for those of you on a budget don’t forget about the amazing powers of YouTube! There are SO many good workouts out there if you just google health coaches. Expert weight loss coach Jaime Morocco is my favorite.
I hope you found these helpful and feel free to link to your Instagram, Pinterest, or blog pictures of your plan in the comments below!