August 21, 2017

Basic Workout Routine for the Average Person

A good basic workout for the normal person is a full body workout. All the split day isolation workouts a lot of people advocate are really best for people with specific athletic needs or that workout all the time. You will burn the most calories and feel the best with a routine that works you out from head to toe. A full body workout is also best for functional fitness (the last time I checked, you can’t get by in basketball without your upper body).

With that said, once you follow a full body routine for 4-6 weeks, then it is perfectly fine to switch you workout schedule to include some isolation days (e.g., legs only) to keep you from getting bored and to keep your body guessing thereby activating greater gains (or losses if you are trying to lose weight).

One thing you will notice below is that you are working out 6-7 days a week, far more than most people advocate. I think this is key for long-term health because you are building a habit each day, not just fulfilling a few-times-a-week requirement. The habit forming aspect of daily exercise is key.

Note that applies to all weight lifting: Make sure that you always start light and gradually progress to a larger amount of weight to keep your joints healthy.

Monday

Focus: Weight Lifting

  1. Warmup with light jog, jump rope, or eliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pullups, squats with no weights, etc.) for 5 minutes
  3. Barbell squats
  4. Dumbell lunges
  5. Barbell bench press
  6. Rows (can use row machine or barbell)
  7. Dumbell side lateral raises
  8. Crunches
  9. Leg lifts (for lower abs)
  10. Static stretching

Tuesday

Focus: Cardio/Functional Fitness

  1. Warmup with light jog, jump rope, or eliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pullups, squats with no weights, etc.) for 5 minutes
  3. For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, or just about anything that gets your body moving.
  4. Static stretching

Wednesday

Focus: Body Weight Lifting

  1. Warmup with light jog, jump rope, or eliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pullups, squats with no weights, etc.) for 5 minutesFor 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, or just about anything that gets your body moving.
  3. Pushups – 3 sets of as many as you can do in 1 minute
  4. Pullups – 3 sets to failure (you can use assisted pullup machine or a buddy to hold your legs if needed)
  5. Superset: 10 lunges each leg (no weight), then 10 squats (no weight), repeated for 1 minutes – 3 sets of this
  6. Your choice of abs (machines, etc.) – Do at least 2 exercises
  7. Static stretching

Thursday

Focus: Cardio/Functional Fitness

  1. Warmup with light jog, jump rope, or eliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pullups, squats with no weights, etc.) for 5 minutes
  3. For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, or just about anything that gets your body moving.
  4. Static stretching

Friday

Focus: Cardio/Functional Fitness

  1. Warmup with light jog, jump rope, or eliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pullups, squats with no weights, etc.) for 5 minutes
  3. Deadlift (make sure you have someone show you how to do this if needed – form is absolutely critical)
  4. Dumbell lateral lunges (lunging to the side)
  5. Military press with barbell
  6. Chest cable flyes
  7. Lat pull-downs
  8. Decline sit-ups
  9. Bridge holds for 20-60 seconds
  10. Static stretching

Saturday

Focus: Cardio/Functional Fitness

  1. Warmup with light jog, jump rope, or eliptical machine for 5 minutes
  2. Dynamic stretching (lunges, pushups, pullups, squats with no weights, etc.) for 5 minutes
  3. For 30 minutes, do something FUN and active! This could be running with friends, playing basketball, walking in a park, swimming, golfing (no golf carts), playing tennis, or just about anything that gets your body moving.
  4. Static stretching

Sunday

Focus: Off Day

Feel free to take this day off. Or, you can do another fun day of an activity you love doing.

 

The most important part of exercise is that you make it EASY for yourself to do it. Read this article on willpower and this one on Brainless Progess too to learn how.

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