Kickstart your training with this simple guide and set yourself up for success!
I want to get in shape! Okay, you have said it which is great, but what are you going to do about it? Yes, you can sign up for a ‘quick fix plan’ that may shed some excess water weight. However, you can take a more proven approach to transform your body by working progressively to meet your fitness and lifestyle goals. It is prudent to build a foundation for long term health and wellness. It is time to get your body in motion and change the way you look and feel. Before you get up and hit the gym, follow the steps below, and set yourself up for success!
1. Determine What Your Fitness Goals Are
For example, I want to lose 10 pounds so I can see my abs. Also, I want to lose a few inches off my waistline and fit into those skinny jeans.
Set S.M.A.R.T goals that help you stay focussed, clarify objectives, and kickstart of the right foot. S.M.A.R.T equals Specific, Measurable, Attainable, Realistic, and Timely.
2. Make Wise Food Choices
Be thoughtful about what you put into your body. There is a lot of debate on which ‘diet of the month’ is the best approach, but my general guidance is to eat whole foods and avoid added sugar. Yes, you can enjoy pizza and ice cream which are a couple of my favorites, but do so in moderation. I suggest using a food tracking app like My Fitness Pal to set up dietary goals and track your daily nutrient consumption.
3. Find a Training Plan To Help You Achieve Fitness Goals
A proper plan includes training with compound movements, develops the core, and establishes a blueprint for success. It is beneficial to have a coach that will help you progress the workouts while providing support throughout the program.
3 Total Body Workouts to Kickstart the Journey
The goal of these workouts is to build strength and endurance. The 3 Workouts can be performed in rotation over the course of 1 month. For example, Monday complete the Day 1 Workout, Wednesday complete the Day 3 workout, and Friday complete the Day 5 workout.
I recommend cardio or active rest during off days. Get out there and enjoy life; you don’t have to be in a gym to perform fitness activities or get your body in motion!
- Complete all resistance exercises with 70% Intensity
- Select a weight where you can perform 12 reps with good form
- Perform each resistance exercise at a Tempo of 2/0/2 (see below for guidance)
- Little to no rest in between each exercise with 60 seconds of rest after each superset (a/b)
- Complete 2 to 5 rounds of each superset before moving onto the next
*Tempo (2/0/2 or 4/2/1)
- 1st part is the eccentric/negative
- 2nd part is the isometric/pause
- 3rd part is the concentric/lifting
Day 1 Workout
1A. Ab Crunch (15-20 reps)
1B. Squat Jump (12 reps)
2A. Dumbbell Bench Press
2B. Single Arm Dumbbell Row
3A. Dumbbell Seated Shoulder Press
3B. Dumbbell Squat
4A. Dumbbell Bicep Curl
4B. Dumbbell Tricep Kickbacks
Day 3 Workout
1A. Plank (30-60 seconds)
1B. Jumping Jacks (25 reps)
2A. Incline Dumbbell Bench Press
2B. Dumbbell Incline Rear Row
3A. Arnold Dumbbell Shoulder Press
3B. Dumbbell Deadlifts
4A. Dumbbell Hammer Bicep Curl
4B. Single Arm Dumbbell Overhead Triceps Extension
Day 5 Workout
1A. Side Plank (30-60 seconds each side)
1B. Squat Jump (12 reps)
2A. Flat Bench Dumbbell Chest Fly
2B. Standing Dumbbell Row
3A. Dumbbell Lateral Raises
3B. Dumbbell Stationary Lunge
4A. Cable Bicep Curl
4B. Standing Cable Overhead Tricep Extension
If you are looking for a customized plan with online coaching and support, visit my profile and send me a message.