The Ultimate Cheat Sheet on Daily Workout Plans

Getting fit and toned isn’t the mystery that some people assume it is. Whether you hire a personal trainer, follow a preformatted workout plan you found online, take classes at your local gym or just invent your own approach, reaching peak physical fitness requires nothing more than dedication.

Of course, that kind of determination and commitment can be harder to sustain if you have to reinvent the wheel every time you pick up your gym bag and head out. Instead, you need templated workout plans to guide you through the process of improving different sections of your body.

Let’s take a look at a WOD for each part of the body.

Your WOD can consist of an exercise or two from each of these sections or sustained focus on one or two sections one day a week. Mix and match so that you’re combining weights and cardio for a truly well-rounded experience.


When we think of fitness, abs pop right to the forefronts of our minds. A flat stomach or a six-pack is the quintessential “proof” that someone is in shape. To achieve this, you can opt for:

  • V-ups
  • Sit-ups
  • Barbell roll outs
  • Plank holds
  • Strict toes to bar
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Unlike abdominal muscles, shoulders don’t immediately pop to mind in fitness, but when we see a nicely toned set … well, we like it. You can get this for yourself with:

  • Snatches
  • Push presses
  • Overhead squats
  • Thrusters
  • Dips

Nothing signals “out of shape” like a back with excess baggage, so although this might not seem as critical a focus area as, say, your biceps or your glutes, it absolutely is. Smooth those creases and strengthen your spine with:

  • Butterfly pull ups
  • Snatch grip deadlifts
  • Good mornings
  • Pendlay rows
  • Kettlebell swings

Bigger arms give men an immediate aesthetic boost, while nothing says “fit” like a smooth, toned arm in a woman. Both genders can achieve the look with:

  • Push ups
  • Pull ups
  • Thrusters
  • Dips
  • Close-grip bench press

It doesn’t have to be leg day for you to focus on these babies. They are, after all, kind of necessary for life. Show them some love with:

  • Back squats
  • Barbell lunges
  • Weighted box step up
  • Front squats
  • Sprints

The tennis ball calf has become a badge of strength and good health, and you can work your way toward it by trying:

  • Barbell calf raises
  • Double-unders
  • Airdyne sprints
  • Running
  • Box jumps

Getting that bum in shape is a top goal of many, and while there are numerous exercises to help you achieve it, a few of the best include:

  • Barbell glute bridges
  • Goblet squats
  • Romanian deadlifts
  • Banded clamshells
  • Single leg deadlifts with a kettle bell

Next time you want to rock your gym trip without thinking about it, whip out this list of workout plans and select a set of exercises, varying what you choose by day of the week. It’s helpful to create a WOD routine for a few weeks, but make sure to switch things up often enough to keep your body guessing. That way, before you know it, you’ll start seeing real results in the mirror, with the tape measure, and on the scale.

If you’re a gym or fitness studio owner, you might consider helping clients get their workout routines started with a free handout or short personal training session. And if you want to really up to the ante, offer to help them track their progress with a platform such as Wodify, a one-stop solution for gym management and goal achievement.

Ready to put what you’ve learned into practice?
Download a free PDF handbook with many of NCFIT’s gym management procedures and philosophies that you can implement in your gym today.
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