Fitness for people with a job and a life - The Workouts

In part two I asked you to define your goal and to answer the three most important questions before you even do your first workout. In part three I am going to go over the anatomy of your workouts. Here it goes.

Part three: The Workouts

Your workouts are going to be broken into two parts.

1. Strength (three times per week)

2. Conditioning (two or three times per week)

Strength:

These workouts are the most important ones that you do during the week. Not only will they get you stronger, but they will increase your muscle mass, that will in-turn, increase your metabolism, and reduce your body fat. See, these workout do it all, so you better make sure and get them done every week.

The structure of your strength workout is designed in such a way that each one will hit your entire body. That means legs, chest, back, shoulders, arms, and abs will all be worked.

Conditioning:

These workouts are to be done on days between strength workouts. Their primary focus is to:

- improve your stamina through working the body aerobically and anaerobically
- increase metabolism and aid with fat burning
- help your body recover from the previous days strength workout

What does your strength workout look like?

These workouts are broken into a dynamic warm-up section and then followed by six exercises.

1. Dynamic warm-up

2. Plyometric movement

3. Squat movement

4. Push movement

5. Pull movement

6. Rotational movement

7. Auxiliary movement

Examples of exercises will be shown in the coming sections.

What does your conditioning workout look like?

These workouts are to last 20 to 30 minutes and are to consist of a variety of activities. What you do depends on your fitness level, as well as how you feel from the previous days strength workout. If you are feeling very fatigued then you should do a light workout. If you are feeling up to more of a challenging workout, then it can be done at a higher intensity.

Examples of conditioning workouts will be shown in the coming sections.

What does your weekly training schedule look like?

Here is a one example of how your week will look.

Monday - strength

Tuesday - conditioning

Wednesday - strength

Thursday - day off (or conditioning)

Friday - strength

Saturday - conditioning

Sunday - day off

There you go. In the next section I will show you the specific exercises to be done in your strength workouts.