4-8 May 2015 Fitness Training Workouts

1st Bar Muscle Up #sandiego #hillcrest #iheartgaybars #gymnastics #fitness

A video posted by Chris Keith (@sdpersonaltrainer) on

Weekly Programming

Ideally in most workouts there is an order for optimal results depending on what the fitness goal is

  • Warm Up
  • Dynamic Flexibility
  • Power
  • Strength
  • Stamina
  • Endurance
  • Cool Down
  • Flexibility

As time goes on the format may change as you increase your fitness education but the order for optimal results has been proven scientifically and will not change. The best time for exercise is the time you can commit. I have learned that over the years mornings are best for fat burning cardio and the afternoon/evenings are best for strength building and nutrition is the foundation for your success at the molecular level.

Monday

  1. 7 x 7 Overhead Squat
  2. 5 x 10 Seated Cable Row
    5 x 10 Lat Pull Down
  3. 10-9-8-7-6-5-4-3-2-1
    Burpees
    Australian Pull Ups
    Sit Ups
  4. 20 Minutes Stairmaster Level 5-10 or 25 Minutes Jogging

Tuesday

  1. 7 x 7 Bench Press
  2. 3 x 10 Push Press
  3. 10-9-8-7-6-5-4-3-2-1
    Squats
    Leg Lifts
    Push Ups
  4. 2000 Meter Row x 2 or 26 Minutes Jogging

Wednesday

  1. 5 x 10 Barbell Back Squats
  2. 3 x 10 Deadlifts
  3. 3 Rounds
    12 Australian Pull Ups
    120 Jump Rope
    400 Meter Run
  4. 20 Minutes Stretching

Thursday

  1. 5 x 10 Standing Barbell Shoulder Press
    3 x 10 Push Press
  2. 5 x 10 Seated Cable Row
  3. 3 Rounds
    20 Sit Ups
    15 Kettlebell Swings
    10 Burpees
  4. 30 Minutes Stairmaster Level 5-10 or 30 Minutes Jogging

Friday

  1. 45 Minutes Stairmaster or 45 Minutes Jogging

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