A workout to get back into the swing of things.

[TravellerTerrace]

Hey there. I'm someone who keeps respawning and is finally realizing what my problem is.

I haven't been surrounding myself with people smarter and closer to where I want to be.

So I feel like the first thing I should do is get myself a proper workout routine, and I'm here to ask you guys.

 

I'm hoping to have leg day on Monday, Wednesday and Friday, and Sunday, Tuesday and Thursday be strength training. I do have access to a gym of sorts with free weights, so I might incorporate that as well, but I don't want to rush into things blindly. I also have shins that feel incredibly weak, so I should do something about that as well. Do you guys have any suggestions?

[Defining]

My default these days is: when in doubt, start with the NF Bodyweight program for 2-4 weeks. Then once you're back into the swing of things, you can reassess and choose a more specific programme. As a beginner, you probably don't need to split out 'leg day' from whole body training. Better to do a full body workout IMO. 3-4 times a week is plenty. You can also do either easy cardio, or active recovery (eg. hiking, swimming, rowing, etc) on your non-resistance-training days if you'd like to add some balance.

 

Go slow, be safe, have fun!

[TravellerTerrace]

Oh? Thank you! I'll look into that!

I do have a question, though. I can't really do rowing, my lungs won't let me swim. Some jogging feels like it'd be good, but too brisk of a jog hurts my shins a small amount. Do you suggest I wait until I talk to a doctor about this, or should I be okay with just jogging?

[Defining]

I'm just a stranger on the internet dude; if you're concerned about pain you need to make the decision yourself if it's appropriate to see a doc or physio yourself. 

[TravellerTerrace]

Alright, I probably should, then. Thank you.

[Kylejamesfitness]

Hey,

 

It’s awesome that you are trying to get back in the gym that’s awesome and the first step. If I’m reading your post correctly it sounds like you are looking to have a 7 day workout split. I love the enthusiasm but I see this be the downfall in a lot of new workout routines. 1) that’s very difficult to accomplish 2) if you don’t meet this it can cause you to get discouraged and more likely to give up 3) your body needs rest both mentally and physically. 

 

My my suggestion is to start off with something that you know you can achieve. Like a 3 or 4 day split. That way you can get in a groove and if you make it 5 or 6 days awesome! If you don’t youre still sticking to your routine. 

 

Also for your workout you don’t need a lot of equipment, or any. Especially when you are starting out. But similar to what defining said you could do like an upper, lower, full body 3 day split. Or an upper, lower, upper, lower. 

 

Regarding your off days, that doesn’t mean just lay around on your couch all day. Do some jogging, walking, bike riding, hiking, yoga, etc. you should still be moving but it gives your muscles time to heal and your body to adapt to a new routine. 

 

You could google a number of exercises. I also post a lot of workouts to my YouTube channel and Instagram if you’re looking for some inspiration. I’ll post them below. Feel free to reach out with any questions. I’m happy to help. Best of luck and keep working!

 

[TravellerTerrace]

Hmm, you know what, you're right. Maybe I am trying to do too much too fast. I'll work on what I've been given by people and find what works for me in small ways first! Thanks!