99.99% of workout success comes from showing up because, without that, nothing happens. The other 00.01% comes from asking, “What will you do today?” I cannot get you out of bed and to the gym, but I can help once you get there.
There is much madness around the New Year period, and I aim to cut through that with a simple, repeatable workout program that will get your year and body off to a great start. Why is this program simple? Because it is focused on the basics. The basics have worked since Milo picked up a bull daily to get stronger.
But the basics don’t sell, consistency doesn’t sell, and progressive overload doesn’t sell. But you know what does? Complicated training and nutrition plans with all the bells and whistles do. You can do that if you want to, or you can do this program for free out of the goodness of my own heart. Let’s start with the basics and then move on to the good stuff.
What Are The Basics?
What Milo was doing daily with the bull is known as carries. Carries and other movements that are part of your daily activities are fundamental human movements, otherwise known as the basics.
What are the basics?
These daily movements are practiced since birth and should be starring in any workout routine. Here are some examples:
Sitting down and standing up: Squats.
Bending over to pick something up: Hinging At The Hips
Shutting a heavy door behind you: Pulling
Closing the fridge door: Pushing
Walking, running, lunging, carrying groceries, or climbing stairs: Carries and Locomotion
Here are some examples of strength training fundamentals.
Squats: Bodyweight, Goblet squats and Barbell squats.
Hinges: Bodyweight hip extensions, RDLs, and deadlift variations.
Pushing: Push-ups, dumbbell, barbell bench presses, and shoulder presses.
Pulling: Chin-ups, lat pulldowns, pull-ups, seated rows, and dumbbell rows.
Locomotion: Carry variations, step-ups, lunges, running, and walking.
Now, you better understand the basics and how they translate to your everyday activities.
But What About Cardio?
Cardiovascular exercise is essential to heart health. It helps you stay above ground longer and not be out of breath while climbing the stairs. Many cardio options exist, so consider these three factors before choosing your mode.
It Doesn’t Matter What You Do: There’s always speculation about which cardio mode is better. Is the rowing machine better than the bike? Is the treadmill better than the stair master? However, from a health standpoint, the cardio mode is unimportant because each has the same heart health benefits. Choose the one you’ll do regularly, not one that burns the most calories.
Make It Fun: Michelle Segar, the author of No Sweat, believes enjoyment is the best motivator for exercise. “Logic doesn’t motivate us; emotions do,” says Segar. People who exercise for enjoyment stick with it more than those who do it for medical reasons. So, if you don’t find cardio fun, perform the one you hate the least.
Intensity Doesn’t Matter: The two main types of cardio are high-intensity and steady-state, and the main differences between HIIT and SST are time and intensity. One is short, sweet, and intense; the other is longer and less intense. HIIT is often thought to be better for fat loss, but it isn’t because both are good for fat loss. So, choosing which method is the best depends on how much time you have and your preference.
Starter Workout Program
Here is a three-day-a-week full-body program built around the basics. Unless specified, you’ll start at the lower end of the rep range, 6, and work up to 12 reps with the same weight. When you can lift 12 reps for all your sets, increase your weight by 5 to 10 pounds and start the process again.
The program has three supersets, which you’ll complete two to three times, resting a little between exercises and 2 minutes between supersets. You can perform one HIIT routine weekly at the end of your strength training workouts or on a different day. Try to get at least two cardio sessions per week.
This program is for six weeks to build a strong foundation for your New Year.
Day One
1A. Barbell Or DumbbellSquat Variation
1B. Rocking Ankle Mobilization 8 reps per side
2A. Push-Up Variation 8-25 reps
2B. Chin Up Or Lat Pulldown
3A. Dumbbell Unilateral Row
3B. Mini Band Lateral Walk 15-25 reps per side
Day Two
1A. Barbell or Dumbbell Bench Press Variation
1B. Tall Kneeling Band Pull Apart 15-20 reps
2A. Split Squat Variation (bodyweight, TRX, or dumbbell)
2B. Dumbbell Suitcase Carry 40 yards per side
3A. Cable Unilateral Row
3B. Hamstring Curl Variation
Day Three
1A. Barbell, Dumbbell, or Trap Bar Deadlift Variation
1B. Half Kneeling Pallof Press 12 reps per side
2A. Unilateral Landmine Press
2B. TRX Row 12-20 Reps
3A. Dumbbell Lateral Raise
3B. Single- Leg Hip Extension
You can access your free program here.
Cardiovascular Workout Program
Try to get 8000-10000 steps daily regardless of whether you strength train or perform cardio that day. If you have trouble getting to 8000 steps daily, do more than you currently do.
HIIT Example: Using any cardio machine, warm up for 3 to 5 minutes and then go as hard as you can for 20 seconds. Go slowly for 60 seconds and repeat the sequence 4 to 8 times. Cool down for 5 minutes.
Steady State Example: 10/10/10 minutes. Spend 10 minutes on the bike, 10 minutes on the treadmill, keeping the speed around 3-3.5 mph, and 10 minutes on the rowing machine. Any cardio machine will do; choose three different modes.
Wrapping Up
There is nothing wrong with complicated things, but since most things are complex, it helps if your exercise isn’t. This simple starter workout program will put you on the right track for better flex time in front of a mirror.
Contact me here if you have any questions or concerns about this program.
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