Getting back in shape after a long break can require more motivation than usual. Whether it’s due to illness, injury, or just a busy schedule, missing out on regular workouts for weeks or even months can set you back. But the good news is, with a structured plan and some patience, you can regain your fitness. I’ve been through this process multiple times, and I’d like to share my personal experience and the workout routine that has helped me get back in shape.
Workout Routine After a Break: Starting with Flexibility and Mobility Workouts
When I’ve been away from my regular workout routine, I always start with flexibility and mobility exercises. These are gentle on the body and help prepare my muscles and joints for more intense workouts later on.
My Routine:
– Dynamic Stretches: I begin with dynamic stretches like arm circles, leg swings, and torso twists. These movements increase blood flow and prepare my body for exercise.
– Yoga Poses: Incorporating yoga poses such as downward dog, child’s pose, and cat-cow stretches helps improve flexibility and reduce stiffness.
Results:
– Improved range of motion and reduced muscle stiffness.
– Feeling more limber and ready to tackle more strenuous activities.
Workout Routine After a Break: Easing into Cardio
Cardio is a great way to build stamina and burn calories, but after a long break, it’s essential to start slow.
My Routine:
– Week 1-2: I start with 10-minute runs twice a week. This helps reintroduce my body to cardio without overexerting myself.
– Week 3-4: I gradually increase to 15-20 minute runs three times a week.
Results:
– Gradual improvement in stamina and endurance.
– Increased energy levels throughout the day.
Workout Routine After a Break: Gradually Increasing Strength Training
Strength training is vital for building muscle and boosting metabolism. I incorporate various exercises, starting with lower reps and gradually increasing as I regain strength.
Push-Ups and Pull-Ups
My Routine:
– Push-Ups: I start with 3 sets of 8 reps and gradually increase to 3 sets of 20 reps over four weeks.
– Pull-Ups: These are challenging, so I begin with assisted pull-ups, doing 3 sets of 3 reps, and work up to 3 sets of 8 reps.
Results:
– Noticeable increase in upper body strength.
– Improved muscle definition in arms and chest.
Squats and Lunges
My Routine:
– Squats: I start with bodyweight squats, doing 3 sets of 10 reps, and gradually add weights, increasing to 3 sets of 15 reps. If I don’t add weight, I end up with 3 sets of 25 reps.
– Lunges: I begin with stationary lunges, 3 sets of 8 reps per leg, and progress to walking lunges.
Results:
– Strengthened and toned legs.
– Better balance and coordination.
Bench Press and Biceps Curls
My Routine:
– Bench Press: I start with light weights, performing 3 sets of 5 reps, and increase to 3 sets of 10 reps over four weeks.
– Biceps Curls: Starting with 3 sets of 5-6 reps, I gradually increase to 3 sets of 12 reps.
Results:
– Increased upper body strength.
– More defined arm muscles.
Side Lateral Raises and Bicycle Crunches
My Routine:
– Side Lateral Raises: I start with light weights, doing 3 sets of 10 reps, and increase to 3 sets of 15 reps.
– Bicycle Crunches: I begin with 3 sets of 20 reps and work up to 3 sets of 40 reps.
Results:
– Improved shoulder strength and stability.
– Stronger and more defined core.
Leg Raises and Bench Press
My Routine:
– Leg Raises: I start with 3 sets of 10 reps and increase to 3 sets of 20 reps.
– Bench Press: As mentioned, starting light and increasing weight over time.
Results:
– Strengthened lower abs.
– Improved upper body strength.
Workout Routine After a Break: Structuring the Workouts
It’s important not to overdo it, especially after a long break. I don’t do every workout every day. Instead, I spread them out over the week to allow my muscles time to recover. Here’s a detailed 4-week workout plan that has helped me gradually return to my regular routine. This plan includes flexibility and mobility exercises, cardio, and strength training, designed to ease you back into fitness safely and effectively.
Week 1: Easing In
Monday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Push-Ups: 3 sets of 5-7 reps
- Bodyweight Squats: 3 sets of 10 reps
Tuesday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Cardio: 10-minute light jog or brisk walk
Wednesday
- Yoga Poses: Downward dog, child’s pose, cat-cow stretches (15 minutes)
- Bench Press: 3 sets of 5 reps with light weights
- Stationary Lunges: 3 sets of 8 reps per leg
Thursday
- Rest or Light Mobility Exercises: Foam rolling, gentle stretching (10 minutes)
Friday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Side Lateral Raises: 3 sets of 10 reps with light weights
- Bicycle Crunches: 3 sets of 20 reps
Saturday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Cardio: 10-minute light jog or brisk walk
Sunday
- Rest
Week 2: Building Momentum
Monday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Push-Ups: 3 sets of 10 reps
- Bodyweight Squats: 3 sets of 12 reps
Tuesday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Cardio: 15-minute light jog or brisk walk
Wednesday
- Yoga Poses: Downward dog, child’s pose, cat-cow stretches (15 minutes)
- Bench Press: 3 sets of 8 reps with light weights
- Walking Lunges: 3 sets of 10 reps per leg
Thursday
- Rest or Light Mobility Exercises: Foam rolling, gentle stretching (10 minutes)
Friday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Side Lateral Raises: 3 sets of 12 reps with light weights
- Bicycle Crunches: 3 sets of 20 reps
Saturday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Cardio: 15-minute light jog or brisk walk
Sunday
- Rest
Week 3: Increasing Intensity
Monday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Push-Ups: 3 sets of 12-15 reps
- Bodyweight Squats: 3 sets of 15 reps
Tuesday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Cardio: 20-minute jog
Wednesday
- Yoga Poses: Downward dog, child’s pose, cat-cow stretches (15 minutes)
- Bench Press: 3 sets of 10 reps with moderate weights
- Push-Ups: 3 sets of 12-15 reps
- Walking Lunges: 3 sets of 12-14 reps per leg
Thursday
- Rest or Light Mobility Exercises: Foam rolling, gentle stretching (10 minutes)
Friday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Side Lateral Raises: 3 sets of 15 reps with light weights
- Bicycle Crunches: 3 sets of 25 reps
- Bodyweight Squats: 3 sets of 15 reps
Saturday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Cardio: 20-minute jog
Sunday
- Rest
Week 4: Returning to Routine
Monday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Push-Ups: 3 sets of 15 reps
- Bodyweight Squats: 3 sets of 20 reps
Tuesday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Cardio: 25-minute jog
Wednesday
- Yoga Poses: Downward dog, child’s pose, cat-cow stretches (15 minutes)
- Bench Press: 3 sets of 12 reps with moderate weights
- Push-Ups: 3 sets of 15 reps
- Walking Lunges: 3 sets of 12-14 reps per leg
Thursday
- Rest or Light Mobility Exercises: Foam rolling, gentle stretching (10 minutes)
Friday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Side Lateral Raises: 3 sets of 15 reps with moderate weights
- Bicycle Crunches: 3 sets of 30 reps
- Bodyweight Squats: 3 sets of 15 reps
Saturday
- Dynamic Stretches: Arm circles, leg swings, torso twists (10 minutes)
- Cardio: 25-minute jog
Sunday
- Rest
Final Thoughts
Getting back in shape after a break is a gradual process that requires patience and consistency. By starting with flexibility and mobility workouts, easing into cardio, and gradually increasing strength training, I’ve been able to regain my fitness and even surpass my previous levels. Remember, the key is to listen to your body, avoid pushing too hard too soon, and enjoy the process. Your body will thank you for the effort, and you’ll feel stronger and healthier in no time.
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