“Every-Other Day” Routine
Perform this full body strength training routine at least twice a week and up to every other day (at least one day of rest between every workout).
Jump to:
Cardio
Once per week:
20 minute interval training: 6 minute warm-up at a low intensity followed by 2 minute work and rest intervals. Each work interval should be sufficiently intense (resistance and speed) to cause you to “fail” the talk test (it should be hard to carry out a conversation).
Remaining workout days:
20 minute steady-state training: 6 minute warm-up at low intensity followed by 14 minutes at constant moderate intensity (just below talk test failure).
Push – Choose 3 sets x 10 repetitions of any of the following exercises:
Assisted Push-Up (TRX or Horizontal Bar)
Low Push-up (TRX or waist-height bar)
Chest Press Machine
Dumbbell Chest Press
Low Dumbbell Press
Dip (Featured: machine-assisted)
Pull – Choose 3 sets x 10 repetitions of any of the following exercises:
Inverted Row (TRX High-Back, TRX Low-Back, or Horizontal Bar)
One-Arm Dumbbell Row
High-Back Dumbbell Row
Seated Row Machine (Featured: low row, Optional: high row)
Bent over one arm dumbbell row (narrow/low or wide/high)
Squat – Choose 3 sets x 10 repetitions of any of the following exercises:
Squat (Row-Assisted)
Squat
Reverse Lunge (Body Weight OR Dumbbell Resisted)
Step-up
Core Exercises
Pelvic Tilt 1 set x 8 reps
Cat/Cow 1 set x 10 reps
Bridge (Knee, Full, One-Leg, OR Dynamic) 2 times for 30 seconds
Hamstring Bridge (low, medium, OR highest resistance) 2 times for 30 seconds
Hip Abduction (Lying, Standing, OR using TRX)
External Shoulder Rotation (Dumbbell, Band, OR TRX)
Hip Hike
Optional Exercises (1 x 10 reps, each)
Biceps curl
Leg-Assisted Triceps Extension
Stretches – Hold each stretch once (per side, where applicable) for 30 seconds
Piriformis (and outer thigh, lying, seated, OR standing)
Butterfly (inner thigh)
BOSU Ball Chest / Shoulder / Cervical Spine
Crouching thoracic spine rotation OR seated rotation
Child’s Pose with Side Stretches
Hip Flexor Stretch
Quadriceps Stretch
Hamstring and Calf Stretch (Supine / Standing, toes on wall, chest up)
6May2023:
16Sep2022:
High Pull:
High Push:
Low Pull:
Low Push:
