Finally, what we’ve all been waiting for… The workout! If you’ve followed the first three days of this week, you’ve seen the step-by-step progressive warm-up to get you to this point, and now you are ready for the workout.
If you missed those blog posts, click here to start at step one - the hips. If you did not read those posts, I recommend that you do so, because a workout's worth is in its warm-up.
So you’re all warmed up. If you are doing the full version of this workout, you’ve been moving for 30 minutes already. Then this current step in the workout with last you another 20 and 30 minutes, putting your total time to 50 to 60 minutes.
If your fitness level is a skyscraper, the height of your skyscraper will depend on how well you have prepared the foundation. Your foundation is solid, so let’s get ready to build!
There are many different types of workouts that you could do at this point. You could go play a soccer or basketball game. You could run in the mountains. You could go to a yoga class, or lift weights, or do interval training. Your options are pretty much limitless.
In fact, because your warm up was so balanced, you could theoretically just go online and find a workout that looks fun, and do it.
However, if you are still concerned about balance, and making sure that this workout follows similar principles to your warm-up, then stay here and explore this path with me.
When I build workouts, I usually don’t follow a pre-planned template. However, I do follow general patterns.
The main pattern is your work-rest interval. Specifically, how much time are you going to spend on the exercise versus the rest in between exercise.
If you are going on a long distance run, for example, your interval pretty much takes care of itself. You will be doing many minutes of running followed by your rest at the end. If you’re lifting weights, your interval might be 30 seconds of work followed by 30 to 60 seconds of rest. If you are doing a high-intensity workout, your interval might be 20 seconds of work followed by 10 seconds of rest.
So you see how just creating different interval frameworks will produce different results, regardless of which exercises you choose. Once you create the general framework, then you can populate that framework with specific exercises.
Again, you can go dip your hand into the bucket of exercises randomly, or you can get very clear on why you would want to pick certain exercises over others. I recommend you get a full body workout every single time you exercise, both because they are more effective and a better use of your time.
I divide up workouts into four main categories:
Push and pull both relate to the arms. The corresponding warm-ups were labeled shoulders. The shoulders are more central toward the core and need to be addressed first, whereas the arms are more peripheral and can be addressed later.
Legs corresponds to hips. The hips served as the primer, and the legs flesh out that movement
Core here is labeled the same as core in the warm-up. The main difference would be the intensity and the goal. The goal of the warm-up was to move the torso through all ranges of motion without compensation. The goal of the core workout is to produce enough work to fatigue the area, producing the resulting strength and endurance.
Here is the exercise list that I would use for the specific parts of the workout:
Lat pull down
One legged squat
Core/Full Body exercises
Farmers walks/loaded carries full set ups
Hanging leg raises
As you can see, the intensity is elevated with these exercises. But again, you should be ready for them because you’ve done your hips, shoulders, and core warm-up. If you feel like these exercises are too demanding, then your option is to do the core warm-up section for longer and create a full workout with those exercises.
You might also noticed that there are not very many exercises in this section. The main reason is because, well, we don’t need that many exercises. By manipulating the parameters (the intervals) we can create different and unique workouts without really needing to add exercises.
How many sets should you do?
Typically, I will do three rounds of intervals. Here’s one example of a push, pull, legs, core workout:
Push-ups, pull-ups, squats, treadmill run
Bench press, jump rope, inchworm, Rose, lunges, farmers walk, bear crawls
The options are unlimited. You can combine intervals, exercises, and sets/reps for a lot of different variations, depending on your goals and your current ability level.
I hope this all was clear. I feel like I could write an entire book just about this one blog post, and I might in the future if you are interested.
Let me know what questions you have, and what clarifications I can make.
We are not done yet, though. After doing this workout, you will most likely be pretty fatigued. The last section is about recovery, which will help you to be in a position to exercise again and not be too sore in the coming days.