How to build your own your workout


I have come to the understanding that just like any other thing exercise routines can become very stale and boring which is a natural De motivator. This is why I personally change my workouts every 4 weeks.

Today, I want to show you how to solve this problem.

To do this, I’ve put together a completely free step-by-step guide that will walk you through creating a time friendly and effective workout routine for you.

Which means, if you want to…

  • Build muscle.
  • Lose fat.
  • Increase strength and/or performance.
  • Improve your health.
  • Or all of the above.


Before we begin,

  1. Pick your total time. How long do you have to workout?
  2. Chose your intensity ie reps and sets. How many reps can you perform that is challenging but achievable? How many sets can you fit in in your total workout time?
  3. Pick your total time. How long do you have to workout?
  4. Determine your rest time. Typically between 20-40secs depending on your fitness level. (Ie 40secs if you are a beginner, 30secs if you are intermediate, 20 secs if advanced.)



  1. Chose one exercise per category to create an 4 exercise circuit..
  2. Chose an explosive move. Ie jumping jacks, box jump, high knees.
  3. Chose a Body weight move- Squats, push up, plank,
  4. Chose a Conditioning move- Burpee, interval run, interval jump rope
  5. Chose an equipment based move – ie kettle bell swings, deadlift, kettle bell goblet squats


For example, a circuit would look like this

Warm up

30 sec High knees

30 sec squats

30 sec Burpee

30 secs deadlift.

Repeat 3-4 times

Alternatively, Instead of repeat the same circuit, you could you the guidelines to create 2-3 circuits.


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