I have spent the last several years trying various workout routines, and have finally settled on one that works for me. Keep in mind that everyone is different, and it usually isn’t a good idea to copy someone else’s fitness plan exactly. That being said, I hope you find my routine helpful as you create your own 🙂
My Fitness Philosophy:
I believe there are 3 things that are vital to the success of any workout program…
- Variety – The majority of exercise and sport related injuries are from doing the same thing over and over. The best way to achieve and maintain functional fitness (fitness that helps you function better, not just look good) is to change things up on a regular basis. This will help prevent injuries and will ensure that you are fit for whatever life throws your way.
- Consistency – You aren’t going to make any progress with hit and miss workouts. You will need to get in a good workout at least 3 days a week to see positive, lasting changes.
- Goals – One thing that really helps keep me motivated when I workout is setting specific, reasonable goals for myself. It adds a greater purpose to my workout routine. For example, a non-specific goal might be something like “I want to be stronger.” A better, more specific goal would be “I want to be able to do 10 pushups by the end of this month” or, “I want to take 2 minutes off my 1 mile run by the end of summer.” Once you have a specific goal, you can adjust your workouts accordingly, and experience the excitement when you finally reach your goal.
Structure of a typical workout:
- Warmup – 10 minutes dynamic stretching, or a low impact exercise such as squats or marching in place.
- Skillwork – Work on any skills I’m trying to master (right now I’m working on improving my Ring Dips and Ring Pullups so I can get my first Muscle Up)
- Strength Training – Typically 20 minutes of intense strength work (e.g., weightlifting, calisthenics, pilates, etc.)
- Cardiovascular/endurance Training – Often I will do 5 3-minute rounds of kickboxing, or 20 minutes of HIIT (high intensity interval training). I also enjoy doing 20-30 minutes straight of jumping rope as a sort of burnout workout after strength training.
- Cooldown/Stretch – Gradually lower my heart rate by walking, then stretching.
Structure of a typical week:
Monday – Upper Body (Rings, Calisthenics, Boxing)
Tuesday – Lower body (Lifting, Plyometrics, Kickboxing)
Wednesday – Total Body Variety (Barre, Pilates, HIIT Challenge, etc.)
Thursday – Rest Day
Friday – Upper Body (Rings, Calisthenics, Boxing)
Saturday – Lower Body (Lifting, Plyometrics, Kickboxing)
Sunday – Rest Day
That is my workout routine for now. On weeks when I can’t get in 5 or 6 workouts, I will do 3 high-intensity workouts spaced out during the week to maintain my current level of fitness. But in order for me to make any significant gains in strength and endurance, I have to workout 5-6 times per week.