Birthday Workouts

Ever see your friends posting about their fun, and exciting birthday workouts? Maybe for turning 30, 50, or other milestone birthdays? A custom birthday workout is a healthy alternative to partying and excess. But, how to choose a birthday workout? Where do you start?

Build Your Own Birthday Workout!

Here are some guidelines for building your own fun, exciting birthday workout!

1. Make it your own! Your birthday workout needs to be unique and exciting to you. So, if you like pushups, build your birthday workout around pushups. If you like hiking, go hiking!
2. Connect it to the age you are turning! Make sure some component of your workout connects to the age you are turning. Connecting the workout to your age will help you celebrate, and be motivated for your birthday workout! For example, maybe you are turning 50, and you want your workout to be 50 pushups. 5 sets of 10 pushups is one way to do it, but there are many other ways you can do 50 pushups, or multiples if you are really good at pushups!
3. Make it Familiar! If you have never done Barbell Deadlifts, your birthday is not the time to load up the bar and crank out the amount of reps to correspond with your age. Pick an exercise or routine you are at least somewhat familiar with, and tailor it to your birthday.
4. Make it Realistic! I am turning 35, and there is no way I am going for a 35 mile hike because A). I don’t hike, and B). I have never walked or run 35 miles at one time. If you are not realistic with your birthday workout, you will miss the last point, which is:
5. Make it fun! Make sure your birthday workout challenges you, but that you are able to have fun with it! If you design a birthday workout that you cannot complete (like a 35 mile hike for me), you are not going to have a lot of fun, and you might get injured.

Celebrate Yourself!

Make sure you congratulate yourself, and celebrate completing your birthday workout! Give yourself credit for prioritizing health on your birthday.

Keep a Record!

Maybe you can start a birthday workout tradition! That way, you can look back year to year at all of your birthday workouts, and marvel at your progress and creativity!

Birthday Workout Summary

In summary, here are the keys to designing your own, unique birthday workout:

1. Make it Your Own!
2. Connect the Workout to your Birthday/Age!
3. Make Sure You are Familiar with the Exercise(s).
4. Be Realistic!
5. Make it Fun!
6. Track Your Progress!

Sample Birthday Workout

My example, on my birthday I plan to complete:

1. Push Presses, with a pair of 35 lb Kettlebells, for a total of 3,500 lbs lifted! (50 total reps of 70 total lbs).
2. I will follow this up with a 35 minute jog…these are both exercises I am familiar with, related to my birthday, and are fun and challenging!

I hope this was helpful and inspires your creativity to make it a fun and fit birthday!