How to Make Your Workout Routine Actually Stick

The key to keeping an exercise habit going is to be super rigid about your workout routine... right?

NO MA'AM (or sir).

You actually need to allow yourself some flexibility because the main goal is to build the habit of getting in some sort of daily movement. Rather than telling yourself you have to do strength training in the gym 5 days a week for an hour or else it doesn't count, try letting yourself have some flexibility. You'd be surprised how much easier it is to stick to moving your body and you'll find that your stress levels around trying to have the perfect workout regimen will go down. Not to mention reduced anxiety because of your bomb ass new exercise habit helping your body and mind to chill.

Here's how to make your workout routine actually stick:

First off, be realistic with yourself about the amount of time you have to work with and choose something that fits. Do NOT

skip! If it's just a 10 minute walk- great! GO WALK!

Secondly, do something that you enjoy doing (or at least tolerate). Trying to force yourself to repeatedly do something that you low key kind of hate isn't going to work in the long term.

Next, understand that it's about movement, not a particular kind of exercise so it's okay to change it up. Maybe some days you do strength training and others you do yoga. Just move! Once you have the habit nailed down you can dial it in if you want to and it makes sense for your goals. You'll also figure out what it is that you actually like. Let yourself experiment!

All that being said, today you're getting a FREE total body workout complete with cues, form video, muscles worked, and how many reps and sets you should do. This is a taste of what it's like to be inside my Wellness Warrior Membership where I provide you with a workout plan to follow each month, whether you're working out from home or at the gym, you can keep track of your progress, plus get access to resources like tips on nutrition, self-care, recipes, and more!

Before we dive into the workout...

Key things to keep in mind:

• Form over anything else! Don't let yourself have crappy form in order to lift more weight or move more quickly. Cues will be given with each exercise!

• Don't swing the weights or move really quickly because then momentum is doing more work than your actual muscles- which means you're not getting as much benefit out of your effort and time as you could be.

• Aim for a lifting speed of 2-1-2 so lifting the weight takes about 2 seconds, pause for a second at the end of the range of motion, then take about 2 seconds to return to start.

• If at any point you feel pain stop and re-evaluate your form and maybe lower the weight. If it continues then stop the exercise all together.

Workout Overview

This workout can be done at home or in the gym. All you'll need is some dumbbells- a light and moderate weight- or if you don't have dumbbells, you can use water bottles, cans of soup, your dog, the options are endless! Complete these in a circuit style so that you do the given reps for one exercise before moving on to the next. Once you've completed each of the exercises listed, you'll go through them again 2 more times for a total of 3 rounds. If you don't have enough time for 3 rounds- just do 2! If you can complete 15 reps of the exercise with good form and still have a few reps left in the tank, then it's time to up the weight!

• Alternating dumbbell floor press- 10-15 reps each side

• Goblet squat with 3 second pause- 10-15 reps

• Bent over underhand DB rows- 10-15 reps

• Overhead DB walking lunges- 10-15 reps each side

• Concentration Curls- 10-15 reps each side

• Glute bridges with abductions- 10-15 reps

• Lying one arm DB crossbody triceps extension- 10-15 reps each side

Exercises

Alternating Dumbbell Floor Press- focuses on your chest and triceps

Step 1: Lie on the floor with your knees bent and feet flat. Extend your arms so the dumbbells are in the start position right above your chest

Step 2: Lower one elbow down to the floor at about a 45 degree angle making sure your wrist stays over top of your elbow- no bowing in towards your armpits- then return to the start position.

NOTE: your elbow should NOT be straight out from your shoulders.

Step 3: Complete the same movement on the other side.

Step 4: Complete all reps on each side.

Goblet Squat With 3 Second Pause- focuses on your quads, glutes, hammies

Step 1: Place your feet about shoulder width apart and your toes angled slightly outward. Hold the kettlebell (or dumbbell) at chest level.

Step 2: Push your hips back then bend your knees (making sure to push them outward) to lower into a squat. Aim to get your thighs parallel to the floor or lower if you can!

Note: lead with your hips NOT with your knees- this will help to activate your backside more.

Note: make sure to not let your knees bow in.

Note: keep your chest up so if someone were in front you, they could see the graphic or words on the front of your shirt.

Step 3: Focus on pressing through your heels to return to the standing position

Bent Over Underhand Dumbbell Row- focuses on lats, mid back (rhomboids, mid traps, etc.)

Step 1: Bend forward making sure to keep your back flat and your shoulders back. Bend your knees a little to help with this. Hold the dumbbells with your palms facing forward.

Note: keep your head in line with your spine rather than cranking your head back to look up

Step 2: Pull the dumbbells up at a slight angle backward and think of pinching your shoulder blades together.

Note: It can help to think of leading with your elbows.

Step 3: Return to the start position

Overhead Dumbbell Walking Lunges- focuses on quads, glutes, hammies, calves, and shoulder stability

Step 1: Stand with your feet about hip width apart and raise the dumbbells over your head keeping your arms as straight as you can (without being locked) throughout the exercise

Step 2: Step your right foot forward far enough to bend both knees at about 90 degrees so your left knee (aka back knee) almost comes down to the floor

Note: If your knee can't get very close to the floor yet- that's okay! It'll get easier over time!

Note: Make sure the front leg is bearing most of your weight.

Step 3: Step your left foot forward so it comes to the front and bend both knees to about 90 degrees again so that now your right knee is in the back and close to the floor

Note: If you need to tap your foot down mid stride so that you're standing with your feet right next to each other before bringing your left leg forward that's totally okay!

Step 4: Complete the reps given

Dumbbell Concentration Curls- focuses on biceps

Step 1: Sit on a bench with a dumbbell in your right hand and brace your right elbow on the inside of your right thigh

Step 2: Lift the dumbbell up towards your right shoulder making sure your elbow stays on your thigh.

Step 3: Lower the dumbbell to the start position

Glute Bridge With Abductions (band optional)- Focuses on your glutes, hammies, and core

Step 1: Lie with your knees bent and feet flat on the floor about hip width apart. Your ankles should be just under your knees or slightly further out.

Note: Make sure your knees don't bow in or flare out!

Step 2: Drive your heels into the floor and lift your hips upward while squeezing your glutes

Note: Make sure you don't feel this in your low back- if you do then scooch your feet a little further away from you

Note: If you feel it mostly in your hamstrings then you may need to scooch your feet a wee bit closer to your bum

Step 3: At the top push your knees outward a couple inches then bring them back to their original position

Step 4: Lower back down to the start position

Lying One Arm Dumbbell Crossbody Triceps Extension- focuses on triceps

Step 1: Lie on the floor (or bench) with one dumbbell in your right hand extended up above your chest. Your left hand should be placed just below the elbow joint (closer to your body) to help support the right arm

Step 2: Lower the dumbbell down towards the space just above your opposite shoulder

Step 3: Extend your elbow so that your hand returns to the start position

Step 4: Complete the given reps then switch sides.

You should feel GOOD and ACCOMPLISHED after this workout! #proud!

I bet your mind will be grateful for the break and feel more ready to do all the reasoning and decision-making it needs to do for the day.

REMEMBER: The point is to MOVE. Your mind and body will thank you!

Once again, this workout is just an example of what's inside my Wellness Warrior Membership! Just imagine having an app with new workouts delivered to you each month, gym or home, that allows you to track progress- not just in exercises, but also weight, pictures, body measurements- and more! If you're interested check it out here!