When it comes to a fitness regimen, effective programming — whether in a group class or at home in your living room — has to be intentional. Rarely does anyone see success just winging it every day. Eventually, your gains will stall unless you have a plan. 

So how do you program a workout? Well, deciding your stimulus is always first (do you want a sprint, medium pace, or long grinder/accessory day?). Once your stimulus is decided, then move on to modalities (monostructural, weightlifting, or gymnastics). Once you have those two established, only then can you move on to deciding your individual movements. Even in choosing those, there is a method to the madness! 

“There’s no wrong one to choose here; it simply depends on your available time and desired goal for the workout. Some days might look like all monostructural (going for a run); some days you might have more time and energy, so a max-effort front squat might sound fun; or perhaps you’re on the road and all you can muster is what you’ve got on your person, so burpees are on the menu. Or, get wild and do a combination of all three. The beauty of this structure is that it is constantly varied, and intensity is entirely up to you.”

So if your at-home workouts have seemed to lose their luster — peep the full article for inspiration (there are even sample WODs you can try for yourself).