This is a method I have been using since I was twelve years old. My trainer taught me how to do treadmill intervals so I could maintain various speeds during my soccer games and how to incorporate dynamic movements to increase balance, strength, and power. (Shout out to Mike Moon, who was recently named coach of the year for bringing home Pacifica's first ever Southern Section Title and CIF State Championship! So he knows a thing or two about training and sport performance.) Even though my workouts are not sport specific anymore, the structure of the workout keeps my stamina high and my body strong. Keep in mind that my fitness goal is to have cardiovascular endurance and strength. I want to feel light on my feet but also strong and capable. And this works.
How I structure my workouts:
- I use the first 20- 30 minutes for cardio. I personally prefer to run. It keeps my heart rate up, I feel the endorphins racing through my veins, and I like to challenge myself to get faster and go farther. If you are someone who has aches and pains from the high impact of running, I would suggest the elliptical, bike, or swimming. During the cardio portion of my workouts, I do intervals. This means I switch up the intensities that I am working at and the duration at which I am sustaining these intensities. (Which you can totally do on the bike or elliptical, just pump up the resistance accordingly. Below when I refer to "intensity" I am referring to your personal perceived exertion. So if you are working at 50% intensity, you are putting 50% of your maximum effort toward the task vs. 100% would mean you are giving it your all.)
Example of a complete cardio session:
- 5 minute warm up at 60%
- Repeat the following 3x {3 minutes at 80%, 1 minute at 60%, 30 seconds at 100%, 1 minute walk , 1 minute at 60%}
- 3 minute walking cool down
- Total= 25.5 minutes
(*At least one day a week I opt for a 45-60 minute low-intensity steady state run outdoors.)
- The second half of the workout involves weights. I prefer to use free weights rather than exercise machines. If you are unfamiliar with this term, free weights refer to equipment like dumbbells and barbells which do not have limitations on the range of motion that you can use. I prefer this method because it helps build balance and coordination, allows me to be creative, provides me with a full range of motion, and utilizes multiple muscle groups in most movements (which burns more calories.) Conversely, exercise machines are good for isolating muscle groups. When structuring the lifting portion of a workout, I start with a compound movement, which requires more muscle recruitment and more energy output, and finish with isolation movements.
Example of a complete lifting session:
- Activation exercises: 2 x 12 each banded side stepping + 2 x 30 sec. banded pulsing squats
- 4 x 8 barbell back squats
- 3 x 8-10 each barbell reverse lunge
- Circuit 1: 3 x 8-10 step up + 45-60 sec. db duck walk
- Circuit 2: 3 x 8-10 single leg db sit to stand + leg extension 2 x TF
- I complete every workout with core exercises. I do 2-3 movements for 3 sets. Having a strong core is so important. It improves your body control and stability. It decreases your risk of injury. It reduces low back pain.
Example of a complete core circuit:
- 3 x 20 plank hip dips + 3 x 12 stability ball pikes + 3 x 30-60 sec. low plank
My workouts look like this 4-5 days a week. I hope this paints a clearer picture of how I structure my workouts and maybe gives you some ideas of what you can incorporate into your routine!
Love,
B
Comments