I hope you’ve learned a lot from the “A Journey of a Thousand Miles Begins with One Step” blog series! My goal in writing this series was to equip readers with a basic understanding of the components that make up a comprehensive exercise program. Now it’s time to put all of the pieces together! The information below is to be used as general guidelines and examples, not an exercise prescription.
Starting Your Journey
1) Establish a Health, Fitness, and Performance Baseline
2) Set Realistic Goals based off your baseline information and deep self-reflection
3) Begin a comprehensive exercise program that includes the following:
–Corrective Exercises that addresses any postural, joint mobility, or joint stability issues
–Cardiovascular Training that develops all energy systems
4) Enjoy life more abundantly!
General Exercise Guidelines
Corrective Exercise: Before any exercise session or physical activity
Resistance Training: 2 – 4 days per week
Cardiovascular Training: 2- 4 days per week
Sample Training Week
All training times include corrective exercises at the beginning of the training session. Resistance and cardio training sessions can be combined, but perform resistance training first.
Monday – Total Body Resistance (40-55 minutes)
Tuesday – Interval Cardio (30-40 minutes)
Wednesday – Total Body Resistance (40-55 minutes)
Thursday – Repetition Cardio (30-40 minutes)
Friday – Total Body Resistance Training* (40-55 minutes)
Saturday – Pace or Steady State (30-60 minutes)
Sunday – Rest
Sample Training Session
For the example below, I’m combining Monday’s Total Body Resistance with Tuesday’s Interval Cardio to show you how to combine the two. Notice the total training time is only an hour and five minutes.
Corrective Exercise: (15 minutes) General Foam Rolling, Ankle Mobility, Hip Mobility, Thoracic Spine Mobility, Total Body Dynamic Warm-Up Routine
Total Body Resistance: (35 minutes) Circuit – Kettlebell Goblet Squat x 20, TRX 45° Row x 20, Kettlebell Swing x 20, TRX Push-Ups x 20, Bodyweight Walking Lunges x 10/10, TRX Plank Knee Ins x 20, Kettlebell Suitcase Carry x 100ft/100ft, Recover 1:00 then repeat circuit
Interval Cardio: (25 Minutes) Elliptical – 1:00 @ Level 10 ≥120 Strides Per Minute/1:00 @ Level 5 ≤100 Strides Per Minute x 10 , 5:00 Cooldown @ Level 2 ≤80 Strides Per Minute
Now use what you have learned to begin your journey!
One body! One life! CARE for it!