How To Create A WORKOUT PLAN
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- Опубліковано 31 тра 2017
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show out to her for mentioning broke college students who want to live a healthy life
I gotchuuuuuu and I've been there!
I am there! All my money is going to college XD
Heidi Somers your amazing ❤️ as a mom of three going to school to get my degree, to benefit my children’s lives, eating healthy and taking care of me also..... Thank you💐 for the videos when money is tight.
Girl I hear you. I'm about to go to college on a Pell Grant and I want to live healthy.
Shoutout**
Found this video this Feb 7,2024.
hearing you say this is for people who cant afford going to the gym and getting a trainer almost made me tear. Another reason is being clueless at all, like the feeling of i will look stupid and people will be staring,Im so thankful for this video. For a person like me who is zero knowledge about work out, never tried once, never been to the gym at all.
This will really help me, i wanted to start my fitness journey, i want to shred the fats on my belly and on my arms so i need to lose some weight. Im 43 Female and 51kg. Not so big really but the fats on some parts of my body i can see, i wanna look good for my self, be healthy and be fit and strong as mom. Thank you and i really appreciate this.
Ive been a lazy kid all my life & depressed i didnt do anything for my body or like my room or anything, im 15 now and happy i wanna turn everything around. Thank you for this video ! ❤️
You've got this, my advice is never give up, like in the long term.
WE ARE THE SAME-AND THE AGE AS WELL. Except you're 18 now, how is your life currently doing?
@@un_r34l1st Honestly quite a shit show, lost myself in addiction along the way. 11 months clean now and doing strangely good I would say. I still struggle with certain things, but i’m extremely thankful for where I am now and how it’s going. How are you? :)
@@j.c15742 years clean now? 💪 hope everything stayed good man
In case anyone wants to copy this into their notes ;) LEGGOOOO
Work out routine:
Three days a week
focus is on strength, muscle mass, endurance
Lift 3x a week
Abs and cardio 2x a week
Main training days:
M-Legs & shoulders
W-Back & biceps + abs and cardio (same day or on T/Th)
F-Chest & triceps + abs and cardio (same day or on T/Th)
How many exercises to do:
2-4 per muscle group
How many sets/reps?
If trying to build-
Strength: 1-5 reps
Muscle building: 6-12 reps
Endurance: 15+ reps
*you can choose to do descending ladders (where you decrease in reps after each set)*
Ex) 15-12-10-8-6-4 sets and then ascend afterward, less chance of injury with descending ladders ***
For beginners- 3 x 12-15 is SAFE
Work out routine!
*10-15 minute warm up/stretch before each workout*
Monday: Legs and shoulders-
*squats/deadlifts -3 x 12-15
*leg extensions 3 x 12-15
*leg curls 3 x 12-15
*dumbbell lunges 2-20
-calf raises
-seated dumbbell press (shoulder)
-dumbbell front raise (shoulder)
Tuesday:cardio and abs
Wednesday: Back and biceps
*seated cable rows 3 x 12-15
*lat pull down 3 x 12-15
*bent-over barbell/dumbbell row 3 x 12-15
-hammer curls 3 x 12-15 (biceps)
-alternating dumbbell curls (biceps)
Thursday:cardio and abs
Fridays: Chest and Triceps
*push ups -25
*dumbbell chest press 3 x 12-15
*dumbbell flyers 3 x 12-15
-overheard tricep extension 3 x 12-15
-bench dips (tricep)
vitae necisque you the best ☺️
Love you!!
Wow thank you!!!
The best! ❤️🙏🏽 thank you
thank you!
Hello Heidi!!! Next vlog should be how to create a meal plan based on what you want to do like bulking, shredding etc.. thank you for your help!! So inspiring!!
agree!
Yes please!
yess
Yes! Want to start tracking macros, but not sure what my starting numbers should be!
Yes!!!!
Found this 6 years later but still so helpful. Thank you.
Out of all the videos I've watched to try to make my own workout plan. Yours was the most comprehensive. Thank you for making this video.
Thank you so much for making this video! I literally had no idea how to begin my weightlifting journey without a coach or plan. This was extremely helpful :)
I love that you wrote everything out very clearly! Sometimes it helps to be able to see what someone is explaining and it just sticks better! I love all of your videos but lately you can really tell all the effort you've been making to them to help! Thank you!! ❤️❤️
Vanessa Alves I was thinking the same thing, as a visual person I loved it. Not many people would of taken the time to write it down for their viewers they would just explain it. Love the effort she puts in
can you do a video about proper warm up/activation movements for each muscle group please?! :)
I'm so glad I found this video again! I started lifting weights 8 months ago thanks to you! I didn't even know where to start, and this video got me in the gym lifting. Thank you!!
I'm watching this in Jun 08, 2019 and I love it, I'm starting my journey into a healthier life style loving and caring my body nourishing and helping it to be stronger ,run/job for two and a half months but my knees starting hurting and felt this fatigue so got a gym membership knowing probably need strength exercises and yes time to recover knowing how to make your personalized workout program amazing thank you so much.
I've been on my fitness/health/self-love journey for a little over a year! And it's so nice to have videos like this to remind you that you DO NOT have to be perfect in the gym.. and that there are so many ways to train your body, that trying something new will only help you grow! ❤️
She's awesome. And I would of loved something like this when I first started. Way to go Heidi. Always kicking butt
This is so helpful. I just started my fitness journey and don't really know what Im doing since Im teaching myself. So Thankyou so much for making this video ❤
This video is amazing! Not only does it help me create my own plan, but it helps me understand what a potential trainer will be telling me as well. It's so hard to wrap my head around this all as a beginner, so thank youuuu
Oh also, more at home workouts! I'm a mom and my husbands military so he's not always home. So I can't always go to the gym since they don't have a daycare. Those are always helpful. (Body weight, dumbbell only or HIIT workouts)
Monica Martin I'm having that same problem as well. My hubby is in ARMY and we have an 8-month-old son who is all over the place in his walker now. Now that my hubby is about to leave soon, it's really going to be hard getting to a gym. 🙈🙊🙉
KoKo Chanel85 My husband is a drill Sargent so he's realty home. I have a 6 and a 2 year old.#military life lol where are you all stationed?
Monica Martin We live in Miami, but his unit just transferred to Ft. Benning (Georgia). I'm sure you've already been through a few deployments yourself and I hope our guys won't have to ship out again.
KoKo Chanel85 no way! We're about to be stationed at Benning in July. We're at Ft.polk right now. Since he's a D.S they don't get deployed thankfully.
Monica Martin Oh wow! That's great. ☺️ And it's a relief to hear that a Solider doesn't have to deploy. That's one less life we have to stress about losing, you know?
I'm a guy at the beginning of my fitness journey and actually found some of these tips pretty helpful so thanks Heidi for putting this one out for us newbies.
Thank you SO MUCH!!!! I needed this guidance. Lost my father a year ago, my ability to have any more children (same month) and my husband was diagnosed with thyroid cancer (hoping and praying he is in the clear). Haven't worked out since. My mind has been a blur this past year and I haven't been able to focus on what to do or just start up again. I've gained 30 lbs!!!!!!!!!! This and you are a God-send. Appreciate this so much!
this helped me out beyond words. even though it is a generalized plan, I have the next 4 weeks planned according to the muscle mass information you gave and I am looking forward to seeing my progress and results!
What’s your results now
This is exactly what I've been needing! Someone to just tell me how to organize a workout plan! Good looking out girl!
Maybe a beginner workout plan for those without a gym membership. :)
THIS. IS. THE. MOST. HELPFUL. VIDEO!!!!! GOD-TIER. Thank you so much for making this, Heidi! You’ve filled me with confidence to start and commit to a workout plan! I feel so ready to build one after this :)
Your video is really good. As a female studying to be a personal trainer I find it very informative, educational and inspiring. I find a lot of personal trainers are male and very ‘macho’ aimed at other males and building huge muscles or ‘shredding.’ Your video seems to be aimed at both sexes and females who want to see serious muscle or endurance improvement. These types of videos are hard to find on UA-cam. Well done. Keep making such great videos!
This video has given me the motivation to work out again, it seems that everytime I lose my motivation I watch one of your videos and I want to go workout. Thank you Heidi!
Amy Barth as long as you keep trying you will succeed ☺
Hi Amy giraffe
A video on your "favorite" types of cardio and how you make it fun. :) Love your videos! Thanks for being the real and sharing your life with us.
This fits perfectly my 2018 goals, thank you for the video, very simple and concise and informative
how's it going?☠️
Thank you so much for this! I can’t afford a gym & coach at the moment, so I want to create my own workout plan and this helped so much ❤️
I'm currently a broke college student so thank you Heidi!! ❤️❤️ Love this especially starting the month with new goals 💪🏻😄
Genesis Villarreal same here🙈😅
I've been a huge fan of yours from the beginning! You have helped keep me motivated through out my fitness journey. Your positive attitude and genuine personality is inspiring ❤️
A M B E R • O A T E S • ahhh thanks Amber!😭💕🙏🏽
Thank you so much for being kind enough to share this with all your followers! I’m actually gonna start with the exercises you stated.
I’m about to start my journey to be healthy and in shape and I was googling for more than 2 h to find a basic plane to start with and am so happy to see her video she is so nice , thank you very much 💖💖💖
Hi Heidi, how about an updated video on how to count calories/macros/etc...
Thanks!
You've just earned me as a subscriber girl! Love your personality and your advice has been more helpful to me than any trainer I've tried in the past! 🤗 I'm excited about going to the gym with a plan!
Thank you so much for this video Heidi! Honestly, you cant even imagine how helpful it is for beginners!!! You are the best
I love how fast you talk and how much you talk. So nerdy, so informative, so useful, so passionate, and so cute haha. Thank you so much from one female bodybuilder to another :)
Hello! I'm a 14 year old girl. I am 4'11 ( I'm a short stack of pancakes ik hehe) and about 150 lbs. I have been pretty motivated to start losing weight but it's EXTREMELY hard because I am unable to eat healthy. My mom is a big Mexican food lover and hates eating clean. I try to explain to her how important it is to me to eat healthy but she thinks eating healthy costs lots of money ( we are in a financial rut at the moment ) and I can't seem to change her mind. I really need help ❤️.... P.S I know lots of girls my age want to lose weight so they can look a certain way (⏳) but I honestly don't care about how I look, I just want to feel healthy and have more energy.
Drew Flores!! Just do the exercises and eat clean as much as possible
Randi Strit Thanks! ❤️.. Love your picture btw 😁
My situation is almost exactly the same! The only difference is that my mum is a little more open to eating clean and does't recognise that I need to lose weight. I'm the same weight but shorter so I look chubby and gross. I f I were you, I'd try to take aspects of the Mexican meals and use them to your advantage. So, maybe cut out the bread and eat the beans and stuff like that I guess. Also, drink ALOT of water because its the number one remover of fat from your body! Try to do exercise whenever you can and see if any of your friends want to take the journey with you - a buddy is so much help! When you can't help but be unhealthy (if you're mum gets take away for example), eat a small portion - but you have to try be 100% clean in every aspect of your diet and fitness that you have control of!
Eirene Flores!! I know this is pretty late, but I thought that I would still comment. Do the exercises, and for the Ewing situation, for example, if your mom is making broccoli with cheese sauce (I know, really weird example) ask her to pull a serving of the broccoli out and leave it plain for you. Or, just have smaller portions!
You can eat Mexican food and still be healthy. They have a lot of avocados in their food and avocado is really healthy.
THIS IS EXACTLY WHAT I NEEDED!!!
OMG!!! Thank you so mucho for creating this video! You send so much energy, cuteness and knowledge together!
This was exactly what I was looking for! I am at the beginning of my weight loss journey and want to get into a good routine that I can maintain. This is the perfect starting point! Thank you for sharing this video!!!!
This really helped me out, I’m starting my fitness journey and hope to use this and see progress😁
a meal plan for fat loss goals will be incredible ;)
Chinwe Mishael Yes please!
Should you do cardio if you are happy with your weight but you want to build muscle to tone?
Ivette Frank Cardio basically serves two purposes: for cardiovascular health/endurance and for burning calories which could be a tool when cutting. It's not necessary for building muscle
yes, that would be a great topic :)
Yes, rather than focusing on GAINING! :)
Wow - thank you for this video. I had a trainer for a long time and learned how to move and my form but I never learned how to set up my own work out plan. This is a game changer! 🙏🏻
I love this! Super helpful as I'm trying to get back into shape and I love that the sample plan doesn't use crazy amounts of equipment or asks me to do a pull up the first day I walk into the gym.
I’m going to film my first YT video tomorrow and I will be performing a workout routine I’ve made. This gave me more confidence to start, thank you 🙏
My first video is up 🥳🥳
@@yerye complimenti per la vita da campione
Had to comment because this video has been THAT helpful. Thank you so much for this video; my problem with working out has been that I feel left in the dark doing other peoples' pre-planned workouts without understanding what each exercise is doing for me. This has helped me get a handle on my workout plan and where I want to take it!
Going into college this fall and hyped to try and get my fitness journey started. Thanks for helping get my week routine layout started!
Hi, Heidi! I love the energy! This an awesome video! Great job in mapping everything out. It was very informative. I need to get into the strength training end of exercise and this was helpful. Thank you!
I freaking loved how you explained everything! I'm bearly going to start going to the gym and I feel like for most beginners it's very overwhelming when we dom't know how to start. Thank you so much!!
This has to be the most informative and professional fitness help video I have seen. Been a subscriber for a long time and have loved every video. So thankful for these tips. I am a currently a full time college student and can NOT afford proper meals and a trainer at the same time. It may sound completely stupid, but I have been always on again and off again with workout plans and I haven't been able to stick to them. I do think its because I tell myself I need to go 7 days a week, no junk, and its wearing me out. Thank you again I will absolutely be re watching this video. Thank you for taking the time to put this together for us! #breakthereplaybutton
Beth Hart glad you found the video helpful girl!! Yeah... I've been there in the beginning when you try to do 7 days a week of hardcore fitness/nutrition. You have to find that balance and work upwards. :) Proud of you!
Heidi Somers Thank You!! :)
Beth Hart with working out this always a balance and you gotta let your body rest some days, I like how she divided her workout split in this. Very helpful and a good reminder you don't need to to go the gym everyday since that will burn you out eventually
?)7$$$
I love your educational videos. They have honestly helped me with my own journey. Keep up the good work!
in my mid 20’s. I’m 4’9” I’ve always been less than 100 lbs . Seen my body changing now that I’m getting older .. and I started going to the gym 3x a week ... feel so intimidated going to the gym not knowing what I’m going ... this helped a lot! Thank you so much!!! ❤️appreciate it
Thank you Heidi for this great video, I'm a visual learner and seeing an outline of how to put together my workouts is so helpful. Thank you so much!
Was just about to fall asleep and then got the notification of this upload. I can not sleep cause video and it's almost 1 am in Australia 🇦🇺 haha love you Heidi. 💪🏽💗
Love this video, I’m just in the middle of it and I really needed to hear this! Thank you so much. I needed guidance.
Thank you so much for this video! This is exactly what I needed, all I do is cardio because I feeling so lost when I go to the gym. Even looked into getting a trainer but not able to afford it. So thank you so much for this!
Love this post. Everyone has different time and style of living so we sometimes cant sustain workouts ,by this post we can try our own journey 😉
Thanks Heidi! A proper warmup video would be a great followup video! 💓💓
Currently binging ALL your older videos like this, Heidi! These are my favs! 😁
Thanks for this video Heidi! I just sat down last night to write out a new program for myself and fell into a serious road block for a while lol but this helped me reaffirm that I am getting back on the right track 🤗
One of your best videos! I really appreciate the fact that there wasn't any time wasted on goofing off. Sometimes there's too much messing around and I have to fast forward to get to the real content of your videos. Thank you!
Chelsea Whaling yayyyyyy finally. I agree!
Love your break down! Would love to see a warm up/cool down video and maybe some foam roller tips for sore areas?
Hello Heidi!!! Great video and great tips! This is my first time watching and I truly appreciate your time and reason for making this video. Thank you!!
Hello Heidi, Thanks for this Workout Mapout. I have watched a lot of videos, but by far this is to the point and very structured for success. Thanks, Heather, and I will be watching more success videos.
This is so perfect thank-you! I am definitely that broke college kid you were talking about this is very helpful, I have been looking for a video like this.
This is exactly what I need right now! Thank you Heidi, I really respect you and love your videos! :)
Thank you for this video! I am one of those that can't afford a coach. I've been working out for years, I was on a volleyball team...but sometimes it's difficult creating a workout routine. Thanks!!!
Thank you soooo much 😭😭😭 I was really struggling how to create a plan have no idea but now you’ve changed my life so thank you once again new subscriber 🤪
This was a great video! You'd make a fantastic teacher. Thank you for doing this!!
Heidi- * I freaking hate cardio*
Me-* a girl after my own heart*
This was so great I have been working on this and this helped so much! Appreciate you girl!
Thank you so much! Definitely a broke student over here. So excited to get back in the gym. This video was very helpful and a breakthrough to my fitness journey 🖤
Heidi keep up the amazing work!
Donna Wang
I agree.... she keeps pleasing her fans and cares less for haters. best thing to do...
Donna Wang one tough cookie she is, very admirable
Drinking game --> take a shot every time Heidi says some variation of "general" 😂
This was an awesome video! Exactly what I was looking for :D being a new mom, money is tight and so is time, so this was sooooo helpful!! Thank you
This is one of the most helpful videos on YT honestly. Easy to follow and straight to the point.
This was so helpful! Thank you so much! I’ve lost 60+ lbs already but that’s all cardio and diet. I’ve been struggling to start a strength plan. I’m too embarrassed in the gym with the intense bodybuilders around.
My girlfriend has been a huge fan of yours for quite sometime and recently introduced me to your channel.
I have to admit, you have some really good and inspiring content that even helps me with my own workout. I'd still class myself as an amateur when it comes to fitness as there's a lot I don't know but videos like this really help me think about what I'm doing.
Keep up the amazing work Heidi!
You’re so great Heidi!! I just found this video and I’m loving it I keep screen shotting and taking notes thank you so much! I’d love a trainer if I could afford it but I know from your videos that really what matters is the drive to make it happen. Thank you so much for this!
This is perfect for me! Exactly what I have been looking for. I enjoy going to the gym for the classes but I want to get more comfortable with weight on my own. Thanks for simplifying it!
just worked my way up to 5-6 days per week!
Ashley Allen congrats girl!!!
Heidi Somers oh my gosh thank you so much!!!
I love this! Since this was more for beginners you should also do one for more advanced people as well!
Totally! Something more detailed maybe :)
Dani G that would be really cool!!
Dani G i agree with you, my workout plan is similar to the one presented and my body feels like it's in a pause
Dani G that would be great, I'd love to know what her split is like
Thank you for posting this! Although I'm late to the party, this is exactly the kind of video I was looking for! Sending love from Australia 😁 ❤️
Heidi, thank you so much for posting this video!! I know that personally, I get so intimidated by going to the gym, I dont know what to do and dont always want to jump into using intimidating machines. So thanks for doing this. I'll get to work and maybe will have some progress soon!
Yeah I’m a broke college student this really helps thanks
I love that you're uploading so much right now, I could watch you for hours.
In a non creepy way 😘😘
I appreciate this video a lot! You questioned almost all the questions I had as something who has some experience but need to put all the things I know together for systematic program. Love your video!
Thank you!! I've been going to the gym for 2 months now and I've been following the 12-3-30 workout with some added exercises for strength, but I really had no idea what I was doing. I will definitely use this as my new routine!
This is like what my very first workout program looked like. It would have been way easier to just have watched this video instead of how I did it lol. Very informative 👍
Corrine Deegan agreed, at the beginning of me working out I was SO clueless on everything
If you are reading this, I hope you know you are unique and capable of creating amazing things.
Wish you lots of health, happiness and success 💛
As a beginner, I thank you!! There is so much out there that it can be really overwhelming when you are starting to exercise with little to no background knowledge. Thank you!
Thank you so so much!!! We, your fans, really appreciate it. It's so helpful. You are so kind and motivating
2:35 you're welcome
Ty bro
What
Wtf
Thank you
This video was super helpful! Thanks Heidi!!💕💪🏼
Skylar Laza what's cookin good lookin?! 😏😂
I have just started going to the gym. Love watching your vids and getting great ideas!!
I'm worried about possibly injuring myself from not having the correct form, what do you suggest for someone who can't afford a trainer. I don't want to watch the wrong person do it and then be doing it wrong ya know?
Madison Gould you can look up the proper form techniques online and fitness websites like livestrong and bodybuilding.
I would highly recommend doing yoga! It teaches you form, balance and breathing. Helped me heaps when starting at gym
If you belong to a gym, you can always ask the trainers who work there questions about form
Watch other people with good form online... and then watch yourself in the mirror while doing it, if you don't have someone else to ask :) Also vote up on yoga!
also, think logical. Like, think about where you should feel the exercise, or if you feel it in another place you're probably doing it wrong. And a thing you should think of is always having your back straight in every exercise. Look in a mirror while doing the exercises and study on how you move your different parts and how it may injure you. It can be very simple things like if you bend your back or not. If you are bending unnatural relative to how your body is built. :)
You are my inspiration! 😍 I used to hate the gym and then bf showed me your before and after pic and I thought .. " I can look like that too!" And now I actually like it.
My only problem is that I looove food! 🤦🏼♀️ Seriously pasta and cheese.. thats life haha.. anyway I have been trying hard. Hopefully one day I will achieve my goal. Thank you! You are amazing! ❤
Thanks for doing this. Realised I cant be out of shape in my old ago so getting to work. Used to workout alot but years ago. Doing my research and this is a good start. Also want to see your other vids. See ya farther along the journey, :)
Thanks a lot for this video!
I've started my health and fitness journey a month ago exactly today and I am down 3.5kgs (81.9kg) by going to the gym and counting calories.I have realized it is so important to have a plan honestly.
I can't wait to utilise this and become healthy and fit
Loving all the uploads Heidi!
Kendall Pasley thanks Kendall!! I've been trying to stay consistent! ☺️
Kendall Pasley she's killing it ain't she?! notifications are getting me hyped!
Kendall Pasley she's doing great😍😍