Free Exercise Resources & Personal Plan Outline

There are plenty of excellent resources available online to help you build an exercise routine. If you've already found one and have a plan in place—awesome! If not, this page offers a free simple outline to get you started.

Important Note: I'm not a certified fitness professional, so please use this as a general guide and do your own research to find what works best for you.

Personally, I’ve broken my exercise routine into four main categories.

Cardio Warm-Up

Daily Training

I begin each workout with a one-mile walk. This gentle start helps ease my joints and get my body moving. As I progress and the weight comes off, I transition to a slow jog, eventually working up to a steady run. My personal goal is to run a 10-minute mile.

To complement the cardio warm-up, I also include a set of foundational bodyweight exercises. I started with 10 reps each and gradually increased to 100:

Push-Ups
Sit-Ups
Jumping Jacks

This combination helps build endurance, strength, and consistency over time.

Mobility / Stability

Restorative Body Alignment

This part of my routine is all about recovery, flexibility, and balance. After days of strength training, I give my body a chance to reset with focused stretching and movement. While I stretch daily to loosen up and prepare for workouts, this day is more intentional and intense.

If you practice Yoga, that’s an excellent way to improve mobility and stability. Personally, I combine stretching with Tai Chi, which helps me find balance, control, and mental clarity.

If you're new to Tai Chi, YouTube is a great resource—there are plenty of trainers offering free sessions for all levels, from beginner to advanced.

Upper Body Training

Targeted Training

I've found this upper body workout to be highly effective and sustainable. It targets key muscle groups and allows for gradual progression in strength and endurance.

Getting Started

Begin with lighter weights to warm up and reduce the risk of injury. You can use either a bench press or dumbbells, depending on your equipment and comfort level.

Recommended Rep Scheme

Following best practices, I use a pyramid-style rep structure to build strength and endurance with a minimum 60 Seconds between reps:

12 reps
10 reps
8 reps
6 reps
24 reps (burnout set)

Exercise List

Here’s the routine I follow:

Bench Press
Butterflys (Chest Flys)
Hammer Curls
Overhead Press
Forearm Extensions (I do these behind the head)
Standard Curls
Shoulder Shrugs
Flys

This combination gives a well-rounded upper body workout, focusing on chest, arms, shoulders, and forearms.

Lower Body Training

Targeted Training

My lower body workouts are a bit different from traditional weight training. Instead of focusing heavily on weights, I incorporate dynamic movements often found in sports and functional fitness. These exercises help build strength, stability, and core engagement.

Each exercise is performed with 10 reps, focusing on form and depth. With no rest in-between exercise.

Routine Breakdown

Squat Knuckle Tap
Squat down and tap your knuckles to the ground to ensure full range of motion and stand back up.

Reverse Lunges
Step back into a deep lunge, keeping your balance and posture aligned.