Four Weeks of Workouts For You

How would you like a month's worth of workouts outlined for you? Then keep on reading! Sometimes it is nice to have the workouts outlined for you instead of having to think them all up yourself. Following a program can often mean better results than doing varied workouts. Stick to the basics and try and get stronger each and every week. That can meet more weight, less rest, more reps, more range of motion, or better form. 

These are 3 full body workouts. Rest one day in between.  I highly recommend doing 3 days of mobility work as well anywhere from 20-60 minutes. Why mobility? It becomes far more important as we age. Who wants to be stiff and prone to injury? Mobility helps prevent injury as well as helping to improve your ability to strength train. Joints that can train in full range of motion are healthy joints and can often lift more weight and are less prone to injury.

Check out the Bodyweight Warrior as he has some great mobility content, much of it free on YouTube.

Try to get 8-10K steps a day. Why walk daily? Not only for its quality of life attributes, (meditative, getting you outside in nature, vitamin D exposure, longevity, heart health, lowers blood pressure and more) it helps you to continue to move throughout the day and therefore adding to overall calorie burn. It is considered NEAT or Non-Exercise Activity Thermogenesis. It is part of all movement outside of exercise. 

So a week could look like this: 

Sunday, full rest day 

Monday, Wednesday, Friday, weight training days

Tuesday, Thursday, Saturday, mobility days 

Obviously adjust to your schedule. 

These 4 weeks are focused on building strength. Make sure the weight is heavy enough for the reps listed. It should be HARD, but not feel like your eyeballs are going to pop out of your head. (Stick around after 4 weeks and we will work on hypertrophy and muscle pumping workouts). Each workout will include upper and lower body, core work, and a little bit of cardio. I recommend a 10 minute warm up and a 10 minute cool down. (See below for details on that). **

If you are unfamiliar with any of the exercises below check out www.muscleandstrength.com OR www.bodybuilding.com

All of these workouts can be done at the gym or at home, depending on the equipment you have. 

Rest 90-120 seconds between exercises/sets. Give yourself enough rest to make this strength work. This is not a circuit, cardio workout! Try and get stronger at each lift over the course of the 4 weeks. Progressive overload is KEY to changing your body! 

Day 1: 

Back Squats (if you do not have a squat rack at home, you may do front loaded or goblet)

4 sets at 6 reps 
Lunges 2 sets at 6 reps each side
Pull-ups (assisted or lat pull downs) 2 sets of 6 reps 
Bicep hammer curls 2 sets of 8 reps 
Lat raises 2 sets of 8 reps 
Push-ups 2 sets of 8 reps, if this is easy, go SLOW or add weight, if this is hard, elevate your arms onto a box, table, etc. 
Triceps ovehead extension 2 sets of 6 reps 
Pallof press, using a band, 2 sets of 12 reps each side 
Kettlebell Swing TABATA cash out for cardio.

Day 2: 

Deadlifts 4 sets of 6 reps
Bulgarian split squats 2 sets of 8 reps each side
Chest press 3 sets of 6 reps
Rear fly 2 sets of 8 reps
Single Arm Rows 2 sets of 6 reps each side
Decline sit ups 3 sets of 12 reps (add weight if necessary, slow and controlled)
Box jumps EMOM cash out cardio 40 seconds on, 20 seconds rest, repeat for 8 minutes. Use an 18-24" box.

Day 2: 

Hip thrusts 3 sets of 6 reps, hold the last rep for 10 seconds
Cossack squats 2 sets of 6 reps, use assistance if needed 
Oh press 3 sets of 6 reps

Incline press 2 sets of 6 reps 
Alternating Bicep curls 2 sets of 6 reps, each side
Triceps pressdowns  2 sets of 6 reps, hold last rep for 10 seconds

Renegade rows 2 sets of 6 reps
Wood Chops 2 sets of 12 reps each side 
Jump rope or double under practice, 5 minutes cardio cash out

** Warm up and cool down recommendations:

Warm up 10 minutes:
World's greatest stretch
Cat cow
Kang squat
Side to side lunges
Jumping jacks

1 min each 2x through

Cool down yoga stretches:

Down dog
Rag doll
Hip flexor stretch
Pigeon
Child’s pose
Forward fold (standing and seated)

30 - 60 seconds each and on each side when applicable. 

ENJOY! Go kill it. Let me know if you have any questions.