~~~ Putting it all together ~~~

Time to put it all together. You can use the template provided to build your own program.

  • The template is based on the program structure that I have introduced here. Decide on how long you want to do the individual exercise blocks and on which days you will exercise.
  • Decide on which exercises you want to do for cardio. Feel free to do them any way you prefer. Following are just a few considerations.
  • It’s a good idea to do your most strenuous exercises after having had at least two days of break in between. Your body will have recuperated from previous exercise.
  • In your strength and muscular endurance block you should train the same muscle groups. This way you give those muscle groups one week to recover. However, the program presented here is targeted for well-being, not strength. Seek other source, like the previously mentioned one, for tailored strength training.
  • Where possible, align your cardio exercises with the remaining training blocks for the day. For example, go on the rowing machine on the days where you do pull exercises. Or use the elliptical on high resistance on the days where you exercise your legs in the muscular endurance and strength block.
  • Now decide on the individual exercises you want to do and the number of repetitions/sets. Use the tips provided.
 

Exercise program template

 
Variations, Sets and Repetitions

Cardio

  • Run, elliptical, cycle or step machine.
  • All body cardio: rowing machine.

Variations within exercises:

  • Longest distance in fixed time.
  • Fast intervals.
  • Uphill – random or constant.
  • High intensity intervals (HIIT).
 

Muscular Endurance

  •  On any given day focus on one of: pull, push, core, legs exercises & rotate.

Sets & repetitions:

  • 3 sets of 25 fast repetitions with light weights; max 30 sec breaks in between sets.
  • Or 30 secs fast repetitions with light weights; 30 secs break. Repeat 5 times. Then 2 mins break.
  • Same as above but with 20 secs exercising, 10 secs break – repeat 8 times. Then 2 mins break.
  • Add 5-10 reps for leg exercises.
  • Maintain good form at all times.
 

Strength

  •  On any given day focus on one of: pull, push, core, legs exercises & rotate (same as in block above).

Sets & repetitions:

  • 1-3 sets of 7-10 reps, slow movement (esp down movement) 5-10 sec, very high weight – close to muscular failure after last rep – 2 min break.
  • Variations: change tempo, pulse but in smaller range of motion, hold the weight in one position for a few secs.
  • Maintain good form at all times.
 
70 mins
Monday
Tuesday
Thursday
Saturday
30 mins 10 min warm up jog,
15 min rowing
10 min warm up,
Run longest possible distance in 20 mins
Cycle:
5 min warm up,
20 min fast – medium gear,
5 min cool down
10 min warm up
Elliptical: 10x 400m high intensity intervals
20 mins Pull exercises -
high intensity (8 times 30 sec on / 15 sec off, light weight, max repetitions):
lat raises,
Two handed curls,
shoulder shrugs
Core exercises -
high intensity (8 times 30 sec on / 15 sec off, light weight, max repetitions):
Russian twists,
woodchop,
bicycles,
hyperextensions
Push exercises -
high intensity (8 times 30 sec on / 15 sec off, light weight, max repetitions):
seated fly,
cable crossover,
military press
Legs/back exercises -
high intensity (4 times 30 sec on / 15 sec off, light weight, max repetitions):
burpees,
Romanian deadlifts (8 times),
kettlebell swing
10 mins Pull exercises -
strength (1-2 set, 7-10 repetitions, slow movement, max weight):
shoulder shrugs,
30-degree lat pull,
chin ups
Core exercises -
strength (1-2 sets, 7-10 repetitions, slow movement):
abs crunch with weights,
side plank with weights,
ball crunches
Push exercises -
strength (1-2 sets, 7-10 repetitions, slow movement):
bench press,
dips,
over-shoulder press
Leg/back exercises -
strength (2-3 set, 10-20 repetitions):
box jumps,
split squats with weights,
lunges with weights
10 mins Stretch Stretch Stretch Stretch

 

This plan puts it all together. It is an example how it could look like. Compile one for yourself. And always remember: Variety is king! So always incorporate some changes. Do the exercises technically clean or ask an instructor. 60-75 min of this training 3-4 times a week over 3 months will make you feel significantly better, give you more energy throughout the day, burn significant fat and improve your performance through the day.

 

Learn more about this….

 
Get started

Exercise program info graphic

Getting started is the most difficult part and also the phase where most people drop out. Tips to get started and keep going. Learn more

Your exercise program

Vary exercise program info graphic

Understand the building blocks for an exercise program that will help you to feeling better, fitter and provide high-value fat-burn. Learn more

 

By Murat Uenlue, PhD, PMP, 2013.

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