Subtitles and Transcript
In today’s video we will go over the process of creating a basic workout. Please note that focus here will only be on how to include the exercises in a workout. We will provide information on reps, sets and rest in the later videos. Welcome to Kaa-Yaa, we believe, when it comes to fitness, there is a lot of information out there. Most of it is quite unorganized. It is the aim of this channel to organize it and present it in the form of video lessons.
Subscribe to our channel to get a video lesson every Sunday. From what we have learned so far we know that
1. A great workout should target all the major muscle groups in our body equally.
2. The way to ensure that our workout target all the major muscle groups is to create a workout based on the basic functional movements of our body. The 8 basic functional movements of the human body are
• Vertical Pushing
• Vertical Pulling
• Horizontal Pushing
• Horizontal Pulling
• Bending pull (To pick an object from the ground)
• Bending push (Slamming an object into the ground)
3. Compound movements form the foundation of any workout, while isolation exercises are the peripheral additions one needs to add to customize the workout for specific goals.
Armed with this knowledge let’s create a basic beginner workout program, which will help us in attaining an athletic body and a perfect posture.
For a beginner the best training frequency is to workout three times a week. Three days per week allows ample time for an athlete to recover from the stresses of a good workout. The optimal duration of each workout for a beginner is between 45 minutes to an hour. The most basic approach for creating a workout will be to perform one exercise for every functional movement on a particular day and then just repeat it three times a week. This actually is a great approach if you are just starting out.
For a beginner there is a lot of scope for their nervous system to learn to engage their muscle for performing these exercises. Performing each exercise more frequently allows for this learning process to be much faster. An example of such a workout will be
2 sets with 8 reps each of Squats for squatting
2 sets with 8 reps each of Push Ups for horizontal pushing
2 sets with 8 reps each of Dumbbell Romanian Deadlift for bending pull
2 sets with 8 reps each of Pull ups for vertical pulling
2 sets with 8 reps each of Seated Dumbbell Shoulder Press for vertical pushing
2 sets with 8 reps each of Single arm Dumbbell Row on each side for horizontal pulling
2 sets with 12 reps each of Sit ups for bending push
2 sets with 8 reps each of Cable Wood-chops on each side for twisting
For someone more experienced, a better approach is to split the workout routine between different days. You might have seen people split days according to muscle groups, however the workout can also be split based on the type of movement.
As an example for our three-day workout we can split it into
Day1 – Horizontal Pushing and Pulling
Day2 –Vertical Pulling and Pushing with Bending Push and Twisting
Day3- Squatting, Bending Pull
With this splitting we can now perform more exercises of similar movement on one day. This way we can incorporate more variety in the movements we perform, which translates into better results. An example for such a workout will be
4 sets with 8 reps each of Incline Bench Press
4 sets with 8 reps each of Single Arm Dumbbell Row each side
4 sets with 8 reps each of Close Arm Push-ups
4 sets with 12 reps each of Close Grip Seated Rows
4 sets with 8 reps each of Pull ups
4 sets with 8 reps each of Seated Dumbbell Shoulder Press
4 sets with 12 reps each of Sit ups
4 sets with 8 reps each of Cable Wood-chops on each side
4 sets with 8 reps each of Squats
4 sets with 8 reps each of Romanian Deadlift
4 sets with 8 reps each of Lunges each side
4 sets with 8 reps each of Single legged Romanian Deadlift each side
This was the basic introduction on how to create a workout. We hope that now you can evaluate the merit of a certain workout program. In later videos we will provide more information to help you customize a workout according to your specific needs.
For next week’s video we will go over the process of progressive overloading and stress adaptation for continued strength and mass gain. We will explain how even the most optimally designed workout will not provide results unless we progressively overload our workout. Click the like button if you enjoyed watching our video. Leave a comment below if you agree or disagree with us, we would love to hear your opinion either way. Don’t forget to subscribe to our channel, as we have more exciting stuff coming up for you.
Have a great week ahead and we will see you in the next video.