A Lean Fitness Workout Routine for the New Year
There are a few reasons why lack of compliance drifts into the scheme of exercise pursuits, and hinders your ability to reach your goals in fitness and health.
This may include:
- Lack of Time due to work or home duties.
- A pre-existing injury or illness has set you back.
- You just get board.
- You see no results.
These are all common reasons(excuses) that lead you to falling off the fitness radar.
In this post I will be providing a Lean Fitness Workout Routine that will help provide structure to your workout session, while making the your time commitment short and focused.
You will be able to Download your own copy of the Lean Fitness Workout Grid.
Start with a Lean Fitness Approach
Lean = Trim the excess, make do with what You have for the journey; Thin in a Healthy way; lean muscle.
Fitness = The condition of being physically sound and healthy, especially as the result of exercise and proper nutrition, and healthy habits.
You may decide to download Your copy of the Lean Fitness Workout Grid to follow along as I describe a few important variables and steps as they apply to your focused training program.
There are variables that when appropriately applied, maximize the results of your fitness training.
The variables below are specific to resistive training.
the amount of resistance(weight) = 10-pounds
the number of repetitions = lift weight 15 times.
the number of sets = perform this exercise 2-sets of 15 reps.
the duration of work interval(time) = perform this exercise(set) in 30-second intervals.
the duration of rest interval between work sets = after the exercise interval rest 20 secs.
heart rate, in beats per minute(bpm) = this would be a measure of intensity.
the weight you are lifting is also measured in terms of intensity(see below).
In terms of exercise intensity,
The closer you are to lifting a weight at a maximum intensity, the fewer number of reps you will be able to perform.
The closer you are exercising near your maximum(>80-85%) the shorter the duration of work you will be able to perform. Your Heart Rate will increase and metabolic fatigue results.
This region of work is referred to as Anaerobic Work(without oxygen). An example is running a sprint race, or carrying a heavy weight up a big hill. You will either work at a slower pace or stop to get rest before continuing effort. Especially if you are “out of shape” or
If you place 100-pounds on a bar, and you are only able to lift this weight 1x, You have a 1-Repetition Max(1RM) of 100-pounds. This is lifting 100% of your ability for that exercise. This is maximum strength.
If You place 50% of the weight on the bar, 50% of 100-pounds=50-pounds, and are able to lift this weight for a maximum of 25 Reps, you would have a 25-Rep Max of 50-pounds. This is strength endurance.
You can look at this same example for a push up.
One person can do 1-push up 2x. That is a 2-RM.
The next person can do 65-push-ups at one time(unable to perform 66). 65 is that individual’s RM.
If the goal of an exercise is to move a weight, say performing bicep curls, for 40 secs., and at the end of 40 secs. you “feel like” you are capable of continuing for additional time with moderate ease, the weight is too light.
It is recommended that when you Initiate a Resistive Training Program you find a weight that challenges you in that given Set. If you only have a few Reps left in you for that given set, then the weight is good.
If you feel as if you can continue the set until the -cows come home- then the weight should be increased for that given set.
The emphasis in this lesson will be to perform Body Weight Exercises.
Body Weight Exercise Benefits:
- You can do the exercise anywhere.
- You have no significant equipment costs(weight machines, barbells).
- You are performing more functional activities(squat, lunge, jump).
- Your body is your resistance.
If you have trouble lifting your own body weight, then you must develop strength that is sufficient to control your body weight. This is functional strength.
When you begin to lose functional strength activities such as, getting off the floor, kneel to lift objects from a low position, or ascending and descending stairs, will increasingly become more difficult.
This is a great Functional Test
Measures flexibility, balance, motor coordination and muscle strength relative to your body weight(measure of power).
Avoid this exercise if you have any significant balance issues, or lower extremity joint injury.
For Safety purposes perform with some one standing close by to prevent injury.
Body Weight Exercise Routine
It is not the intent of this Lesson to convert any one here into a power lifter, or build big muscles.
This lesson will introduce a time efficient routine.
It will be the goal of the Lean Fitness Routine to address multiple body parts(legs, arms and core).
1.Use a HIIT(High Intensity Interval Training) Timer application. There are many to choose from. The recommendations below are free downloads.
The program is considered a complex of multiple body regions:
- Upper Body
- Lower Body
The complex can be varied to include short duration bounding activities:
- Jump rope or simulated jump rope
- Jumping Jacks
- Jogging in Place
The download link below describes the layout of the program. Print this out and make several copies.
Looking at the Grid,
You can do a 2 x 2 grid of 4 exercises, or you can choose to do a 3 x 3 grid(as shown).
I recommend to start with a 2 x 2 grid.
2. Select 4 exercises.
1 Core Exercise – Planks or Curl-ups
1 Lower Body Exercise – Bridges or 1/4 squats
1 Upper Body Exercise – Push-ups or Shoulder Flys
1 Bounding Exercise -Jumping Jack or Simulated Jump Rope(double leg)
Write each exercise in one of the four boxes.
Each exercise will be performed for 30-45 secs(Work), and rest interval of 30-15 secs.
3.Using your HIIT App you will program the work and rest periods with the duration of each Work:Rest Cycle(30sec:30sec).
The rest interval allows for short recovery and getting ready for the next exercise.
- Beginners: Work:Rest (30sec:30sec)
- Intermediate: Work:Rest (40sec:20sec)
- Advanced: Work:Rest (45sec:15sec)
In this manner each exercise will consume 1 min(work + rest).
Performing all four exercises will consume 4-minutes.
4. If you choose to perform an additional set of exercise that would be 8 total minutes.
You may then,
perform the same exercises for a second set.
set 4 different exercises for a second set of exercise.
It is recommended that you begin with exercises you are familiar with, or you know that you can perform with good technique, and in a pain-free range of motion.
5. Make a list of exercises that you feel confident completing for the desired time and sets.
Place these exercises in the categories on the download provided:
- Upper body
- Lower body
- Aerobic or bounding body weight
The exercises you select to perform are all dependent on the equipment you have available at your home or gym setting.
Exercise equipment at home may include:
Below are a few beginning examples from my contact Neila Ray
If you feel like you would benefit from a more Personalized Program due to your physical limitations, an injury, or just not knowing how to get started, please complete the short survey below and I will address your response in an email.
Also published on Medium.