Operation Nutrition

nutrition, fitness, motherhood, & everything in between

Creating a Workout Plan

I hope you enjoyed yesterday’s exercise introduction post. If you missed it, you can check it out here . So now that you’ve been introduced to some of the workouts you’ll be seeing on here, it’s time to talk about creating a workout plan.

Here’s how I do it:

Saturdays or Sundays (depending on our weekend plans) are typically the days that I sit down and plan out my entire week.

The planning includes meals and workouts for the week.This is also the day where I prep a lot of our meals by cutting up fruits, veggies, or making Gina’s breakfast cookies for the week. (Anything to make the week easier)

So let’s say that I do this on a Sunday (because that’s what I’m doing today). After breakfast, I sit down with my planner (I am definitely old school when it comes to this, I prefer an actual planner rather than doing it electronically).

My little buddy is usually lounging next to me while I do this. Smile

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First, I take a look at what I already have planned for the week. This week I only have a 10:00 work meeting on Monday (nice & easy teacher summer week) and a 9:00 awards ceremony to go to for my brother-in-law. So, I just have to plan around this one meeting and awards ceremony.


(Typically, the husband and I go on date night once a week..usually on Fridays, so during a work week, I plan this day to be my “rest/off” day. In the summertime, I just plan my workout around date night).

Before planning my workouts, I look at my goals for the week (here are my goals for this week):

  • Aim for 6 days of workouts for the week
  • Make sure to schedule alternating weight training days (muscles only grow when you rest them)
  • Take 1 hot yoga class
  • Thursday will be my rest day since I have plans with my family

Now, I start writing in my workouts for the week. I treat these as though they are work appointments and cannot be rescheduled (I even write them in pen so that I can’t erase them Smile).

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Things do come up and sometimes my workouts need to be adjusted/switched around, and that’s okay. I just make sure that I don’t skip them altogether.

So here’s a break down of my workouts this week:

  • Monday (7:00 am) – Circuit Workout (full body) – for this workout I’ll be using hand weights
  • Tuesday (7:00 am) – 20 minutes of elliptical & Hot Yoga
  • Wednesday (10:00 am) Circuit Workout (full body)- using hand weights & 10 mins. of HIIT cardio
  • Thursday- Rest day
  • Friday (9:00 am) – Circuit Workout (full bod) – using hand weights
  • Saturday (8:00 am) – Turbo Fire 15 mins. HIIT & 4-minute Tabata workout

When planning a workout, I recommend:

Only plan exercises that you actually enjoy doing. If you don’t enjoy doing something, you’ll be less likely to stick with it.

      • If you enjoy walking, then make that your workout.
      • If you hate running, then avoid running.(why do something you don’t enjoy?)

*remember, you are making a lifestyle change, so do things that you’ll look forward to doing

Start out with small goals if you’re just beginning. Aim for 2-3 days of exercise a week.

Plan your workouts around your daily activities.

Treat your workouts as though they are business meetings, doctor appointments, kid’s sports practice (you can’t cancel those)

Make sure you make time for yourself (so many people spend the majority of their day taking care of others, you need to take care of yourself too!)

Never blame time limitations on not being able to workout.

If you have a completely packed daily schedule (as so many people do)…break your workouts into two sessions (do 10 mins. first thing in the morning and 10 mins. in the evening…there you have a 20 minute workout)

At the end of the week, reward yourself for your hard work (with a non-food related reward)

I hope this post gave you some helpful pointers on how to create a workout plan. Stay tuned for tomorrow’s post. I will be posting my entire circuit workout for you!!!

Please leave me a comment telling me about your biggest obstacles when it comes to planning your workouts.

As always, if you have any questions, ask away! Smile

*Don’t forget to check with your doctor before beginning any new exercise routine*

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1 Comment

  1. My biggest obstacle is: I’m soooo tired! First, I struggle to get to work by 8 am. Then, I fall asleep driving home from work (1/2 hour nap). Finally, I have to work at the horse farm for two hours. I’m home by 8 pm. I know I sound like I’m whining, but I really do not like being to tired all the time!

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