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
- 7 x 7 Overhead Squat
- 5 x 10 Seated Cable Row
5 x 10 Lat Pull Down - 10-9-8-7-6-5-4-3-2-1
Burpees
Australian Pull Ups
Sit Ups - 20 Minutes Stairmaster Level 5-10 or 25 Minutes Jogging
Tuesday
- 7 x 7 Bench Press
- 3 x 10 Push Press
- 10-9-8-7-6-5-4-3-2-1
Squats
Leg Lifts
Push Ups - 2000 Meter Row x 2 or 26 Minutes Jogging
Wednesday
- 5 x 10 Barbell Back Squats
- 3 x 10 Deadlifts
- 3 Rounds
12 Australian Pull Ups
120 Jump Rope
400 Meter Run - 20 Minutes Stretching
Thursday
- 5 x 10 Standing Barbell Shoulder Press
3 x 10 Push Press - 5 x 10 Seated Cable Row
- 3 Rounds
20 Sit Ups
15 Kettlebell Swings
10 Burpees - 30 Minutes Stairmaster Level 5-10 or 30 Minutes Jogging
Friday
- 45 Minutes Stairmaster or 45 Minutes Jogging
