As I’m starting this blog, I’m also starting a new fitness routine this week! I don’t change my fitness routine too often, but after 6-8 weeks I like to switch up my workouts and shock my muscles. Because as we all know, the more you do something, the easier it becomes.
When starting a new workout plan, it’s important to start with a fitness benchmark. This is an assessment to see where you currently are physically, and it’s a workout you’ll use to see your progress. Benchmarking is the best way to begin your journey to what you want to accomplish. You can’t get to where you want to go if you don’t know where you’re starting from. In the next following weeks, you’ll want to go through your fitness benchmark once a week or every other week. It will give you an idea on your progress and it will let you know if you need to change what you’re doing.
I like to start my new workout plans on Mondays, because it’s the best way to start your week! I like to embrace the whole “It’s a new week, new me” kind of thing. So, last night after my run, I did my fitness benchmark. Your benchmark should focus around your goals. For instance, my fitness goals are to increase muscle endurance, strengthen my legs, and to improve my pull ups. It also shouldn’t be a super long and extensive workout.
Since my goals include endurance, I created my fitness benchmark more like a circuit. I went through it 4 times and recorded how difficult it was and the time it took me to complete it at the end. The following circuit, and also the workout of the week (WOTW) is my fitness benchmark.
Quick Heart-Start Circuit (4 rounds)
Squat Jumps x 20
Burpees x 15
Push Ups x 10
Pull Ups x 5
This circuit shouldn’t take too long. Aim to finish it around 15 minutes.
Like I said before, your fitness benchmark should include exercises that incorporate your goals. This circuit might not be the right benchmark for you, but you can definitely fit it in for a quick high-intensity circuit!
If you have any questions about the workout or you need help with your fitness benchmark, please contact me.