Workout checklist

The Ultimate Workout Checklist 

If you are looking for a little motivation to get started on your fitness journey, we’ve got the perfect FREE resource for you. Download our “Ultimate Workout Checklist” and discover why it’s important to have attainable goals that can be tracked. Your workout checklist is waiting for you!


Establish Your “Why”

Establishing your primary motivation is crucial to creating a good workout plan. If you don’t have a solid reason for wanting to get fit that strikes a chord within you, then you won’t care enough to see it through. 

Ask yourself, “Why is creating this workout plan important to you? What do you hope to achieve?”

Create a Plan and STICK TO IT

How much time can you dedicate to this per week (realistically)? Establish what you actually enjoy doing and try to incorporate that into your fitness routine. For example, if you love dancing, why not try to incorporate Zumba or Hip Hop Fitness into your schedule? Alternatively, if you hate running, don’t force yourself to become a runner because chances are, you will dread working out and might even skip it. Don’t commit yourself to something that is unattainable because then you will become frustrated when you (inevitably) cannot reach your goals. 

Time per week:

Ex.) 3 times a week



Ex.) Ride bike for 30 minutes



Ex.) Take an online pilates class



Ex.) Take an online HIIT class



Ex.) Yoga stretch day



Ex.) No workout



Ex.) Morning walk



Ex.) No workout


Give Yourself a Break!

Don’t forget to include 1 to 2 days a week to give your body time to rest and recover. After a workout, it’s important to give your body some time to rest so avoid going straight to another strenuous activity. Give your body about 30 minutes to settle back into its normal rhythm and be sure to drink plenty of fluids! Be sure to eat a high-protein snack about an hour after your workout. Protein helps the muscles repair themselves and prepare for your next workout!

How to Get Started

Download the Ultimate Workout Checklist below!

For the best results, try NouFlex Virtual; our live and on-demand fitness platform that allows you to choose between hundreds of virtual workouts so you’ll never get bored! Create your own schedule with our on-demand library or sign up for our daily live classes. Try it for free for 14 days with our free trial!