Plug and play training routines

Two huge factors to overcome in your quest to look, move and feel better are

  • Showing up. You know, going to the gym and training
  • What am I going to do today?

Now, I can write to my fingers bleed about your need to show up. Because without it nothing gets done.  Whatever you need to do to show up and crush it, just do it.

 

A few suggestions off the top of my keyboard are find your why, schedule your exercise like an important appointment, lay your workout clothes the night before and work out with a friend to keep each other accountable.

 

Haven’t you heard that misery loves company?

 

 

However, always keep in mind that exercise is for your health and not only for looking great naked. Because when make your health a priority, showing up will (hopefully) become a habit.

After showing up, it’s extremely helpful to have a plan in mind and not be overwhelmed by choices and voices in your head. All this leads to walking on the treadmill and watching The Price is Right re runs. Boring.

Instead, print out and use the routines below if you’re stuck. Plug and play exercises you like (or dislike)  and you’ll never be confused on what to do. What are you doing today? I’ve answered that for you. Now the rest is up to you.

Fat Loss

If you’ve been exercising semi regularly and your goal is to lose the jiggle in your wiggle, these routines below combined with common sense eating will give you the kick start you’re looking for. If you have any questions, please contact me here.

Density training

This is best done 2 or 3 days per week with 48 hours rest in between trainings. All of the exercises are timed sets. The work/ rest periods are as follows:

Beginner (you’re just starting out) 20 seconds work/40 seconds rest.

Intermediate (you’ve been exercising for 6 months) 30 seconds work/30 seconds rest.

Advanced (you’ve been getting after it for a year or more) 24 seconds work/16 seconds rest.

This is a five-exercise circuit (one after the other). The exercises are –

1A. Squat variation – BW squatGoblet or Sumo 

1B. Push variation- Incline push upPush up or Dumbbell bench press.

1C. Single leg exercise- Reverse lungeForward lunge or Side lunge(Alternating sides).

1D. Pull variation-  Dumbbell bent over row, Standing cable row or Single arm row

1E. Core- Alternating side plankMountain climbers or Front plank.

 

You will complete two- four circuits (depending on how much you have in the tank on training day) for a total training time of between 10-20 minutes.

 

Training tips

1. Have all the equipment you need close to you, so you don’t need to move much and to minimize transition time between exercises.

2. Keep track of your reps and weight to measure improvement.

3. Do as many reps as possible within your time frame with correct technique.

4. Choose a weight which allows you to complete all your reps with good form.

5. Choose a different variation from week to week to keep things fresh.

Or if you really love the barbell, try this circuit training on for size.

 

Strength Fat loss training

You’ll start with a strength exercise, lifting a heavier weight for lower repetitions will help you keep muscle and strength while you’re losing weight. You’ll alternate between an upper and lower body strength exercise on each training day.  

Then you will go into a 5-exercise circuit alternating between lower and upper body to help maximize calorie burn. Please allow 24-28 hours of recovery between trainings for best results.

 

1. Strength exercise (Squat, push, pull or hinge) 3 sets 3-6 reps Rest 2 minutes between sets.

2A. Squat variation

2B. Pull variation

2C. Hinge variation

2D. Push variation

2E. Carry variation

Instructions

Note- Do the strength exercise first and alternate between upper and the lower body each training day. Choose a weight that leaves a rep or two in the tank. How may circuits you do is dependent on how much time you have.

 

Day 1– Complete 8 reps (select a weight that allows you to do 8 repetitions with good form) of each exercise 2A-2D in the circuit fashion. If you’re doing the standing single arm row, do 8 reps on each side. For farmer’s walk, walk 20 yards and then walk back for 20 yards for a total of 40 yards.

Each set will take you 1 minute to complete and each circuit 5 minutes to finish. Rest 90 seconds after each circuit and do a total of 2-4 circuits.

 

Day 2 – Choose a lighter weight than day one. Do as many repetitions of each exercise 2A-2D in 30 seconds with good form (for the single arm row do 15 seconds on each side).  For the farmer’s walk, walk 20 yards and then walk back for 20 yards for a total of 40 yards. Rest for 30 seconds at the end of each exercise.

Rest 90 seconds at the end of each circuit and do a total of 2-3 circuits.

 

Day 3 – Do 15 reps of each exercise (with a weight lighter than day one) 2A-2D in a circuit fashion. For the farmer’s walk, walk 20 yards there and back for a total of 40 yards. Rest as little as possible between exercises and rest 60 seconds at the end of each circuit. Do a total of 2-3 circuits.

 

Core-cardio circuit

Who needs a treadmill when you can use your body as a machine?

Instructions

Perform the body weight exercise as quickly as you can with good form for 20 seconds. During the 10 second rest period get into your plank position and hold for 20 seconds and then rest for 10 seconds. Alternate between the two exercises for a total of 2 rounds of each.

1A. Bodyweight jump squat                           

1B. Front plank

2A. Ice-skaters                                                

2B. Side plank

3A. Triple extensions                                     

3B. Front plank shoulder taps

4A. Reverse lunge with kick *

4B. Side plank rotations *

*For the side planks and reverse lunges, one side = one round. Alternate sides.

Or you can do these mini routines instead of feeling like a rat in a cage on a cardio machine.

 

Battle ropes/Side plank combo

Instructions- Do any battle rope variation for 30 seconds and then immediately get into side plank.  Make sure to breathe down into your belly and engage your glutes. Hold this for 30 seconds.  Go back to the battle ropes for other 30 second interval and do the side plank on the opposite side. Repeat this sequence for 10 minutes.

 

Kettlebell swings/medicine ball slam

Instructions- Do this as a countdown superset. Do 20 reps each of the swings and the slams and go down by two each time you perform a round until you reach two reps for each exercise (for example 20-18-16-14….2). If you don’t have access to medicine balls, substitute in battle rope slams.

 

10-minute farmers carry

Instructions- Depending on your strength level, start with one 20, 25- or 30-pound kettlebell. Hold the bell overhead (bottoms up) and walk, keeping your biceps by or behind your ear. After you lose your grip, stop and reset. When you lose your grip for the second time, bring the bell into the rack position and keep walking.

Once you lose neutral wrist position or your upper back is screaming at you, hold the bell suitcase style by your side and keep walking. Do this for a total of five minutes on each side.

Print out your fat loss trainings right here- fat loss- plug and play

 

Building muscle

Muscle building requires lifting moderate to heavy weight for more repetitions which is going to cause muscular stress and damage. However, building muscle doesn’t tickle and you need to put your hard hat on and go to work.

You’re going to be using a combination of straight sets for strength work and then supersets to pump up your muscles. You’ll alternate between training A and training B.  How many sets you do of each superset will be depended on how much time you have.

If you have any questions, please contact me here.

Instructions

After your warm up, you’ll start will the strength exercise and you’ll choose a weight that leaves a rep or two in reserve. If you need more rest between sets, please take it. With the supersets exercises please use a weight that allows you to complete all the repetitions with good form. 

If you went heavy with the squat, do a hinge exercise for 2A and vice versa.

Please rest for 24-48 hrs. between trainings

Training A

1. Strength exercise (Squat or hinge) 3 sets 3-6 reps and 120 seconds rest between sets.

2A.  Squat or hinge 8-12 reps

2B.  Pull variation 10-15 reps

2-3 sets with 60-90 seconds rest between supersets

3A. Squat variation 12 reps

3B.  Press variation 8-12 reps

3-4 sets with 60-90 seconds rest between supersets

4A. Pull variation (different from 2B) 8-12 reps

4B. Push variation (different from 3B) 8- 12 reps

2-3 sets with 60-90 seconds rest between supersets

This superset is optional depended the time you have.  Choose a body part that needs extra work.

5A.  Isolation exercise (bicep curl, triceps, shoulders, legs, hips etc.) 8-15 reps

5B.  Isolation exercise 8-15 reps

2- 3 sets with 60 seconds rest between each superset.

Training B

1. Strength exercise (Push or a pull) 3 sets 3- 6 reps and 120 seconds rest between sets.

2A. Squat variation 6-8 reps

2B.  Pull variation 6-8 reps

2- 3 sets with 60-90 seconds rest between supersets

3A. Hinge variation 12-15 reps

3B. Push variation 6-8 reps

3-4 sets with 60-90 seconds rest between supersets

4A. Farmers carry variation 40 yards

4B. Pull or push variation (different from 2 and 3) 12-15 reps

2-3 sets with 60-90 seconds rest between supersets

This superset is optional, if you have the time. Choose a body part that needs the extra work.

5A.  Isolation exercise (bicep curl, triceps, shoulders, legs, hips) 8-15 reps

5B.  Isolation exercise 8-15 reps

2- 3 sets with 60 seconds rest between each superset.

 

 

Download your muscle building routine here- muscle building routine- plug and play.

 

Wrapping up

Now that you know what to do, all you need is to show up and be consistent.

And flexing after your training is required.

Email- shanemecleantraining@gmail.com

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