Here is my super efficient workout system:
Day 1- Resistance workout
Day 2- Cardio- long slow distance
Day 3- Cardio- Interval training
Day 4- Resistance workout
Day 5- Cardio- long slow distance
Day 6- Cardio- Interval training
Start all over again with day 1.
Day 1
All body resistance workout – consisted of 90 percent of core exercises and 10 percent of assistance exercises.
45 min. – 1 hour workout in gym or home with combination of free weights, machine, heavy balls and bands exercises.
Core exercises – They are more effective at helping people reach their exercise goals. A core exercise must meet these two criteria:
- It should involve movement at two or more primary joints, they are also called multi joint exercises
- It should recruit one or more large muscle groups or areas (chest, shoulders, upper back, hips/thighs) with the synergistic help of one or more smaller muscle groups or areas (biceps, triceps, abdominals, calves, neck, forearms, lower back, shins). One core exercise can affect as many muscles or muscle groups as four to eight assistance exercises.
Assistance exercises – Often, people perform assistance exercises to maintain muscular balance across joints, help prevent injury or rehabilitate previous injury, or isolate specific muscle or muscle group. An assistance exercise must meet these two criteria:
- It must involve movement at only one primary joint, they are also called a single joint exercises
- It must recruit a smaller muscle group or only one large muscle group area
Day 2
Aerobic (cardio) workout – Long slow distance cardio training 35 – 45 minutes at Heart Rate (HR) – 60 – 80 percent of your maximum HR.You can count your maximum heart rate from these formula:
Age-predicted maximal heart rate (APMHR) =220-age
You can perform your aerobic workout by running outside or on the treadmill, or using any cardio machines as: elliptical, rowing machine, bicycle, step master and other. I personally prefer doing my cardio workout outside – running, biking, swimming.
Day 3
Aerobic (cardio) interval workout- 8 minutes warm up (intensive warm up), 10x1minute maximum intensity (sprint)/1 minute light intensity, 2 minutes light intensity – cool down
Day 4
All body resistance workout- same principles apply as day 1 workout, with different exercises.
Day 5
Aerobic (cardio) workout – Long slow distance cardio training 35 – 45 minutes at Heart Rate (HR) – 60 – 80 percent of your maximum HR.
Day 6
Aerobic (cardio) interval workout- 8 minutes warm up (intensive warm up), 5x2minute 95 percent of maximum intensity/2 minute light intensity, 2 minutes light intensity-cool down.
Start again with day 1 after day 6. If you need a day off, try to have only one and pick aether day 2 or day 5 as your day off.
