How to Create an Effective Workout Plan

I talk a lot about setting SMART goalsbut having a goal with no plan is not a recipe for success. Luckily, your plan doesn’t have to be insanely detailed or tracked using 5 different forms of technology. Personally, I feel a basic plan that you can print out and physically check off leads to a higher rate of success.

Read This: The ONE Factor That Determines Your Fitness Success

Create Your Plan

While your plan can be as detailed or basic as you want, you need to have your weekly goal determined first. A very basic goal could be, “4 cardio sessions and 2 strength training sessions”. For more detail it could be, “2 25-minute HIIT cardio, 2 1-hour yoga class, 2 45 minute full body strength sessions”.

Once you have your weekly goal, it’s time plan which days you will fit your workouts in. I recommend doing this at the start of each week, as opposed to the entire month. Especially as a mom, there are so many variables that can throw things off, so create your plan when you have as much knowledge as possible.

Read This: How (and Why) to Create a Plan B For Your Workouts

Each week, fill in what works best for you everyday that particular week. Maybe most Monday’s you take an hour strength class at the gym, but this week, the gym childcare is closed. So, when making that particular week’s plan, you opt for a 20-minute bodyweight strength circuit at home. The goal is to make your workouts fit into the week at hand.

Set Them. Crush Them.

Grab your Game Plan Printables and get started today!

Reward yourself

Make space to write a weekly and monthly reward. Accomplish all on your plan? Awesome, the reward is yours! There’s one caveat; do not reward yourself with food, you are not a dog. Instead, use things like a massage, new fitness gadget, workout clothes, movie night, or new book.

Having a tangible reward outside of your physical goal (that won’t negate all your hard work) provides extra motivation on days you don’t feel like working out.

Download you log here!

Starting a fitness habit is not quick, but with repetition you can adjust your routine. Health Coaching focuses on behavior change, and getting you closer to your ideal life. Want help staying on track, or need someone in your corner when you slip? Shoot me an email at to set up a FREE 20 minute Discovery Call!

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