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May 2

Workouts Free Workout Routines and Programs | WorkoutBOX

Exercise Programs Comments Off on Workouts Free Workout Routines and Programs | WorkoutBOX

In a day and age in which most of us are concerned with getting and staying in shape, finding a workout regimen that we can keep up with has become something of a Holy Grail. Advanced fitness enthusiasts and beginners alike are all on the lookout for workouts that we will enjoy, maintain, and find effective, yet this seems next to impossible. Well, WorkOutBox is here to tell you that its not. Its perfectly possible to find aweekly or even dailyworkout routine that fits and weve got a set of tips and tricks designed to set you up for success. After all, youre willing to do whatever it takes to have the body you know you deserve, dont you? All it takes, according to our fitness experts, is the proper work out routine. To get you started and geared up for action, here are some questions you need to ask yourself before deciding what workout plans would function best for you.

Where would you like to exercise? Plan on finding a gym or would you rather work out at home?

Can you afford a personal trainer? Do you want to work with one?

How do you feel about working out in the great outdoors?

Do you need to be on the move when working out, to avoid the risk of getting bored?

Finding workout plans that work should always start with your health. While moderate physical effort is good for almost everyone, bear in mind that some more intensive programs, such as those used by the Navy Seals or by bodybuilders, are very effort-intensive.A good workout program routine, be it calisthenics or extreme kickboxing, should never endanger your health. Go through the question checklist below and if you answer any of them in the affirmative, then its time to see a doctor. Schedule an appointment before deciding on any particular exercise routine, in order to avoid further health complication. Depending on your specific situation, your doctor may recommend that you adopt a workout routine that is either restricted or closely monitored.

Do you suffer from any cardiac conditions?

Are you at risk for heart conditions? Factors that increase your risk levels include smoking, diabetes, hypertension, or a history of such conditions in your family.

Do you ever feel faint or dizzy?

Do you suffer from hypertension (elevated blood pressure levels)?

Have you ever experienced heart or chest pains?

Do you have arthritis, or any other condition of the joints that may prevent you from enjoying full mobility during your muscle workouts?

Do you suffer from diabetes?

Are you over 65 years of age?

If you plan on following through on one or several gym work out routines, then youre going to want to find a good facility, which offers all the equipment you need, in your area. However, before you sign on, there are several questions that you need to ask yourself, regarding your potential gym of choice. Heres some food for thought for you:

Does the gym come with more than just a single option for membership?

Does signing on come with any bonuses, discounts, or special offers?

Do you have to pay an extra fee to be initiated?

Is the payment plan monthly, yearly, or does it span across several years?

Can you cancel at any given moment? Is there a fee involved for canceling? Do you get a grace period, during which you can opt out without any extra costs?

You may decide to opt for a trainer workout routine, case in which you will obviously need a personal trainer to help you with maximizing the efficiency of your work out routine for weight loss and muscle building. However, as with any other service provider, a trainer, too, needs to be thoroughly scrutinized before actually signing a contract. Here are our suggestions for questions to ask, both of yourself and of the trainer you want to work with.

What training and education have they received?

Whats their work history?

How many clients do they take on at any one time?

Do they have any special certifications?

Whats the basic idea behind their training philosophy?

How do they work out for themselves?

Can they provide any references?

Do they carry liability insurance?

Do they have any experience with certain conditions or injuries?

All right, so youve decided youre not the type to work out at home and have said to yourself I need a gym routine workout. Youre set on gettingsixpackabs, you want lean legs, you need to lose weight whatever your goals, before you start looking for the best program gym workout, you need to know how to find the proper setting for it. In other words, you need to make absolutely sure youve chosen the best gym in your area, as far as your needs, budget, and requirements go. Think about it: you wouldnt rush into finding a new doctor, would you? You probably wouldnt risk subscribing to a bad Internet provider. Then why not apply the same mindset to find a good gym. All it takes is a bit of research and time invested into it and, trust us, its an investment worth making, for which youll be thanking yourself in the long run.

That being said, where would you like your fitness gym program to unfurl? Are you a no-frills kind of person, or do you want a gym with all the trimmings, where you can also feel pampered, after youve burnt your daily dose of calories? And then, does your health plan cover for going to the gym, or will you have to cover most of the costs yourself? Make sure you dont sign up for a gym thats far above and beyond your budget, first and foremost. Staying in shape is important, but if saving money is more of a priority for you at the moment, perhaps you should consider downloading some printable home workout routines.Our site has got some great ones in pdfformat and you can always download a free sample to use as a printout, by the way!

On the other hand, an advancedgym training plan comes with a lot of perks, both in terms of efficiency, as well as for motivation and self-discipline. Here are the main ways in which going to the gym can benefit you:

Variety. Most gyms have a fairly wide range of exercise machines and available activities to keep you interested, pumping away at iron, and lowering your heart beat rate through physical activities.

Expertise. You may opt for an established program such as P90X, or you might choose to put together your fitness plan for the gym together with apro personal trainer (more on selecting a good trainer below). Regardless, all gyms have professionally trained staff on hand, ready to teach you how various machines work and to help you make sure youre using them properly.

Fun. Dont let the word routine in routine gym workout fool you. Such plans are meant to be enjoyable, too and there are plenty of opportunities for enjoyment at just about any gym. If toning your body, learning how to do a split, and building muscle mass like a Navy Seal get tedious, you can always join a fun type of calisthenicactivity, like dancing, Zonga, or group exercise.

Weather proofing. Sure, you might not feel like going to the gym when its raining outside, but, on the upside, you wont have to run your heart out in the pouring rain, when youve got a gym membership.

Now that you have the building blocks of your local gym shortlist, its time to line up all the contenders and go on a little tour. You will want to pay attention to details, such as equipment and customer service quality and you might even want to take some notes while youre at it. Make sure to bring along a list of questions you want to ask and look into free day passes, which some gyms offer to potential members. Its also a good idea to visit the gyms during the time of the day at which you usually work out, since this will give you a clear idea of what to expect after youve joined. Without further ado, here are eight qualities to look for in a good gym.

1. Good location

As with most decisions, choosing a gym also has a lot to do with location, location, location. What good will it do you to have the perfect gym routine for losing weight and toning down pat, if you never make it across town to actually put it into practice? Ideally, your gym should be located on your way from home to school, or work. This way, you can easily integrate your workout routines into your daily schedule.

2. Working hours

Another important thing, when you genuinely want to stick to your routine for the gym, is to make sure that they are open during those hours of the day when you need them. Do you work out after work or school? Are you a weekend calorie burner? Plan on fitting in an hour of exercise very early in the morning? Make sure your gym is open at those times, since you dont want to end up paying for a membership plan that youll never use.

3. Exercise machines

This is probably the main criterion according to which people decide which gym to join. When first entering a new gym on your list, look around the room to see if theyve got plenty of steppers, treadmills, stationary bikes, and any other type of popular equipment. If they dont, chances are theres going to be a queue to use them, which means youll be wasting your time. Going to a properly equipped gym might help you put that time to better use.

Also, look into the existence of time-sheets and instructions. Time sheets (or time limits, at other facilities) mean you can only use a certain piece of equipment for a given amount of time. If your exercise gym plan involves a 20 minute run on the treadmill, but the gym says you can only use it for 15 minutes at a time, you should probably look elsewhere. Similarly, clear instructions, either in written form, or in pictures, are highly useful for gyms with a lot of ultra-modern, potentially intimidating equipment. Whats the point of knowing that youll need to put in 5x5 reps on the chest press or the Marcy workout bench, if theres no one there to teach you how to use it? And, of course, if any machines seem out-of-order or too old to function properly, take this as an indicator to keep looking for a good gym.

4. Classes offered

Your gym routine schedule may or may not include activities outside the fitness equipment room but for the sake of diversity and fun, perhaps it should. Thats why we advise you to check out the schedule of classes gyms offer. Do you want to take anything in particular such as, perhaps, yoga or Pilates? Make sure you can actually do so at your gym of choice, check out the hours at which theyre offered, and find out if you need to sign on and/or pay extra charges for these activities. Also check out classes youre not familiar with, such as energetic spinning, or soothing yogilates, for a change of pace.

5. Employees

Its easy to figure out whether or not the staff members at a particular gym are the kind you will want to deal with for the long-term. Simply ask them a few questions on the list youve come armed with. Make note of their responses. They should be polite, prompt, professional, and offer you all the support you need. Their job is to help you understand how the equipment works, in order to put together a gym training routine that maximizes your efforts. Are they qualified for this? You be the judge but do so before you sign up.

6. Costs

This is probably the single most important factor in deciding which gym to join, for most people. For the majority of them, youll have to pay a sign-up fee but also check out promotion times, during which such fees might be lowered, or even waived altogether. Find out if you need to pay on a monthly basis, if youre expected to pay off your yearly membership by a certain date, as well as if you can pay in installments. Does your prospective gym charge penalties for canceling a subscription? Find out the answers to all these questions before you sign onto anything, because you definitely dont want to wake up to the realization that your gym membership is taking too heavy a toll on your personal budget.

7. The other members

Typically, future gym members dont stop to think about the other patrons at their venue of choice. After all, thats not really something you can control. You can, however, get a clear idea about the kind of members a certain gym attracts, by visiting it during peak hours (such as before 9am and after 6pm). Some gyms are co-ed, while others are single-sex; some attract younger members, while others are geared toward the elderly. Make sure youre comfortable working out in the presence of the existing members, before joining a gym.

8. Hygiene

Last, but certainly not least, you will want to make sure the gym you choose is clean. Theres no point in mincing words here: you need to check out the showers, locker rooms, and toilets before you go. Are they in good working order and fairly clean? Does the gym offer towels? How clean are they? Be thorough in assessing cleanliness levels, as problem areas may not be immediately apparent.

Finally, check out the options you have at your disposal, in terms of selecting a setting for your exercise routine in gym. Here are the most often encountered types of gyms:

- 24 hour gym clubs. Obviously, the biggest perk to joining such a gym is that you can work out at any time of the day or night whenever the mood strikes, or whenever you get the time to do it. Access is usually achieved by card key, when the facility is closed.

- Typical fitness clubs. At a regular fitness club, you can usually find all the trimmings: classes, trainers, machinery for both cardio and resistance training everything you need to put your work out routine at the gym into practice. Some are open round the clock and some come with special amenities, such as pools or courts for team sports.

- Typical gyms.If youve found a good free weight training programme online or elsewhere, youll probably thrive at a regular gym. They are equipped with machines that accommodate such workouts, which also means they usually have less cardio equipment or classes than a fitness club.

- Womens clubs. A workout plan to build muscle for women usually requires hitting the gym, or using special equipment to achieve the set goals. Women who believe they might feel more comfortable in a strictly female environment can take advantage of such facilities.

- Spa clubs. The ideal setting for workout plans for weight loss and toning is probably a spa club, where youll find all the basic workout machines and services but also gear and experts that can help you tone up and lose weight. There may be one or several nutritionists on the premises, plus sports courts, and spa facilities.

Did you know there are over 200,000 personal fitness trainers currently active in the United States? They come with different credentials, certifications, and specializations and science has proven that they can motivate you to stick to your goals and maximize the efficiency of your workouts. They can point you in the right direction, in terms of approach to exercising and they typically know what is a good workout program for a particular individual. However, the problem with having such a wide range of options at your disposal is that the choice of trainer can become rather difficult. For this reason, in the following, we offer you some useful starting points in your quest for the perfect trainer.

Credentials matter

Irrespective of the muscle building fat burning workout plan that you want to follow, its important to know that the person youll be working for is certified by a trustworthy organization. In the United States, the NCCA (National Commission for Certifying Agencies) supervises all the trainer certification organizations, in order to make sure they meet a certain set of criteria and standards. Several such organizations are NCCA approved, but perhaps the best known one is the American Council on Exercise (also known as ACE). Make sure you ask a prospective trainer about their certification level and then go straight to Google, to check up on them. It might sound a bit paranoid, but, in fact, all youll be doing is protecting your investment of time, money, and energy.

but so does experience

An experienced fitness trainer will know not to push a particular training methodology on a client, simply because thats what theyve learned in school. They also know that a great work out plan is one thats tailored and refined until it exactly matches the needs, goals, and potential of a particular client. Some gym-goers see great results with cardio, others enjoy boxing, while others may need a mix of cardio, HIIT like theTabataProtocol, a plyometric jump workout,or extreme conditioning programs such as MMA.The one vital skill that experience teaches them is how to correct mistakes and fine tune their approach in real time. Another aspect that ties in with your trainers experience level is that it matches yours. As such, if youre a seasoned gym freak, youll want to work with a Spartacus-likeveteran trainer. Meanwhile, if youre on the lookout for someone to teach you new to the gym workout routines, youll probably do well with a trainer thats been in the game for less time.

Dealing with injuries

Your gym training schedule should not be a walk in the park. Sure, it shouldnt always feel like youve joined the military, but it should push you to the limits and, try as we might to avoid them, at some point youre bound to experience an injury of some sort. At the same time, different workout plans can also be taken up by individuals who have suffered an injury at some point in their past. Its important that your fitness trainer of choice knows how to deal with these situation, to avoid further damage to your body, while also putting together an efficient total body workout for you.

Methodology makes a difference

Most people go into a gym with a specific goal in mind, looking for a gym fitness plan to match it. For instance, you may have opted for a lose fat workout for women or any one of the many workout routines to lose weight and tone out there. Generically speaking, an NCCA-certified fitness trainer will know how to help you achieve said goal; however, most of them are specialized in a particular type of training, such as YogaFit, CrossFit, pilates, and so on. Find out what your trainer specializes in, before you decide whether or not you want to go ahead and work with them, of all the trainers on the market.

Money, money, money

Fitness trainer pricing plans may vary widely, depending on the program you select: a boot camp type program, for instance, can be pricey, but its also among the most effective. Prices can also vary between one city and the next and even within the same city. On average, in 2013 fitness trainers made $35 per hour, but in places like New York City, they went all the way up to $300 per session. You can opt for a less pricy alternative, or inquire about discounts. Some trainers will hold semi-private sessions, which arent quite full classes, but are held with small groups. Others will offer discounts, if you pay for several sessions in advance. Also, build a workout schedule which consists of more than just sessions with your trainer. Tell yourself I need a workout schedule that also teaches you the benefits of regular physical exercise and make sure youre sticking to the plan even outside meetings with the trainer. And, aside from money matters, you also need to look into their scheduling options: can you book in advance? What about canceling a session? Can you recuperate a session youve missed?

Approach and teaching style

Aside from knowing how to put together gym work out plans, good trainers should also be skilled at motivating you to stick to the plan. In order to find a trainer with whom you click, you do need to know what your learning style is. Do you need some tough love, or are you looking for unconditional support? Would you benefit more from a trainer who encourages you to be independent, or one who metaphorically holds your hand throughout the duration of the workout plan for weight loss and toning.

Monitoring and tracking

Now that weve established its your trainers job to keep you on track, focused and motivated, its also important to make note of their role in helping you monitor progress toward your specific goals. Regardless of whether youve opted for women muscle building workout plans, for exercises for weight loss and toning, for fat burning exercise routines, or for any other kind of workout program, the whole point of working under someone elses supervision is that you need to see results. And working with the trainer is all about results otherwise, what are you paying them for? Make sure theyre keeping a workout chart with your evolution.

Staying up-to-date

In the world of gym training workouts, science is helping drive progress in the field. There are already a lot of different approaches to a simple workout for weight loss and toning and, though no one can be expected to know about all of them, an ability to handle at least a few is necessary nowadays. If possible, ask some of your trainers other clients what exercises and routines he or she is using with them. If theyre the same theyre using with you, they might not fully understand what your specific goals and motivations are. While having an area of expertise is important for a trainer, the best ones arent dead set on a single one they are versatile, flexible, and fluent in several.

The best part of free at home workout routines? The fact that youre getting a workout for free, of course! Not to mention the fact that they save you the time and trips that gym training programmes require. Perhaps your busy lifestyle doesnt allow you to take time out of your daily schedule in order to drive to the gym. Maybe you cant afford the membership. Perhaps youre not comfortable (yet) in a gym environment or maybe youre simply the autonomous fitness enthusiast type, who thrives on their own. Whatever your reasons for choosing a home workout set, were here to let you in on all the steps you need to take, the investments you might want to make, as well as on some great free workout exercises and ideas. Keep on reading, then get cracking and get ripped!

The key to success when you work out at home is to be consistent. There can be no talk of consistency without self-discipline, of course, and since you dont have a trainer, a class, or even a buddy to work out with you, its entirely up to you to come up with a workout fitness program and stick to it. There are plenty of free workout plans at homefloating around online and you can find some awesome ones on our website, too. After youve made sure you have the one thats perfect for you, its time to set up your workout schedule. This is important, because you want to take fitness seriously and you want your family to understand this seriousness and be supportive of your efforts. Here are a few tips and tricks to this end:

Select certain days and time slots to dedicate to the workout routine. Its much easier to flake out if you dont have a schedule, but if you know what youre supposed to be doing on Mondays, Wednesdays and Fridays from 5 to 7pm (i.e. your scheduled workout routines), youre more likely to actually do it.

Find the best spot in your house to work out. Your scheduled workout plan needs its own space, with no interfering objects, and plenty of room to move about.

Stay dedicated. Good training routines for the home are easy to come by these days, but theyre of no use if you dont actually follow through with them. Remember that youre committed to working out at home and dont allow the familiar domestic setting to deter or distract you from your goals.

Speaking of distractions, much like a pulled muscle, a light sprain, or some soreness, theyre inevitable when youre working out at home. However, you can make them harder to come by, if you plan your daily workout schedule wisely enough. Here are a few ideas on how you can avoid giving in to distraction:

Try to plan your work out regimen for hours when theres no one else at home. Its difficult to stick to a good workout plan, no matter how good it may be, when your roommate is studying for his or her finals, or when your little ones want to climb all over mommy, whos busy with her set of at home exercises for women.

Get the chores out of the way. If you need to dust around the house, or vacuum, or do the dishes, do them. Just dont let them endlessly take precedence before your great workout plans. Home cleaning is important, but its not going to get you those toned abs youve been pining for, you know?

Put. That. Smartphone. Away. Shut down your laptop, PC, tablet, and TV. Theyre never going to make you feel as fulfilled as completing a chest and arms workout.

All right, so your free workout has been scheduled, youve removed all potential sources of distraction nows the time to get cracking. Before you do, however, its time to set the mood and get into high gear. Heres how to do it:

Create a playlist. Mix it up and make sure its long enough to stay fresh and interesting. After all, what is a good workout routine without some blazing power songs of the particular flavor you like (be it rock, hip hop, or techno)? Theyre going to keep you entertained, as you perform series upon series of reps, cardio, or whatever else your work out program entails.

Look the part. After all, if you were preparing for workouts for the gym, youd be packing a gym bag, not heading out in your home clothes, right? Put on a good pair of shoes such as a Reebok pair, don your favorite t-shirt and a good tracksuit/pair of yoga pants/whatever. Chances are, if you end up putting off the workout plans, but catch a glimpse of yourself all dressed up for them, you might guilt-trip yourself into doing them after all.

Youre all dressed up, the music is playing youre all set for your work outs, right? Wrong. There are still a couple more things you need to take care of before you go, and theyre important. The first one is a bottle of water, which you need to keep within reach throughout the duration of your daily workout program. Why?

You are not going to pour yourself a glass of water when you start feeling thirsty during the workout. Such an interruption might distract you and determine you to abandon an otherwise perfectly good workout routine; alternatively, you might decide to forego the thirst altogether and keep at it. Neither one of those two options is a good idea.

Dehydration is particularly bad for your body during a workout. Your body is perspiring and thus losing moisture. Its important to replace that moisture to keep your muscles and metabolism active, and to consequently maintain your energy levels.

A bottle of water within reach is a great item to use in between sets of reps or exercises. Turn this into a habit, by doing, say, 3 sets of 10 squats, followed by a big swig of H2O. This way, youll never risk going dehydrated.

The water has been taken care of, but what you eat is just as important. The issue of whether its better to eat before or after performing fitness routines has been discussed endlessly so were not going to rekindle that debate. At the same time, theres also the school of thought that says its best to do an intermittent fast with High Intensity Interval Training, for quick results. Debates aside, here are our recommendations for dietary habits that ought to complement a good workout schedule at home:

Have a light, healthy snack at least 45 minutes before the workout.

o Dont eat right before working out, as you might risk feeling sick, but dont exercise on a completely empty stomach either. Youre far more likely to burn out before you complete your free workout plan.

o Make sure this is a snack, not a meal. Ever tried exercising with a bloatedbelly? Take it from us, its not pleasant nor is it usually very effective. Besides, it takes the human body about two hours, on average, to fully digest a meal, so allow at least that much time to pass before your workout.

o In terms of a proper diet and what to eat before a good workout routine, youd be best advised to stick to carbohydrates and/or protein. Fiber bars are a good choice, as are protein shakes, but you could also have a piece of toast with some peanut butter, a handful of nuts and seeds, or some dark chocolate. Carbs will give you a swift burst of energy, while protein will kick your metabolism into gear.

Always have something to eat after the workout.

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Workouts Free Workout Routines and Programs | WorkoutBOX

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