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Gisela’s Workout

“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
  • Resistance Training
    • Push
    • Pull
    • Squat
    • Core
    • Supplementary Exercises
    • Stretches
  • Notes

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).


Resistance Training

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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
Dumbbell Chest Press

 


Low Dumbbell Press

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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
One-Arm Dumbbell Row


High-Back Dumbbell Row

Seated Row Machine
Seated Row Machine (Featured: low row, Optional: high row)

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Squat – Choose 3 sets x 10 repetitions of any of the following exercises:



Squat (Row-Assisted)


Squat

Dumbbell Reverse Lunge
Reverse Lunge (Body Weight  OR Dumbbell Resisted)


Step-up

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Core Exercises


Pelvic Tilt   1 set x 8 reps


Cat/Cow   1 set x 10 reps

Knee BridgeProne BridgeDynamic Bridge
Bridge (Knee, Full, One-Leg, OR Dynamic)     2 times for 30 seconds

Hamstring BridgeHamstring Bridge (progressed)Hamstring Bridge (One Leg)
Hamstring Bridge (low, medium, OR highest resistance)   2 times for 30 seconds

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Perform these Supplementary Exercises once a week, 2 sets of 10 repetitions of each.

Lying Hip Abduction
Hip Abduction (Lying, Standing, OR using TRX)


External Shoulder Rotation (Dumbbell, Band, OR TRX)

photos/hip-hike.gif
Hip Hike

Optional Exercises (1 x 10 reps, each)


Biceps curl


Leg-Assisted Triceps Extension

 

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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

The 10 Best Desk Stretches for Mid-Day Relief | livestrong
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)

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Notes

16Sep2022:

New! Body Fat goal setter 1.0

High Pull:

https://talenfeld.com/client-files/Gisela/High%20Pull.mp4

High Push:

https://talenfeld.com/client-files/Gisela/High%20Push.mp4

 

Low Pull:

https://talenfeld.com/client-files/Gisela/Low%20Pull.mp4

Low Push:

https://talenfeld.com/client-files/Gisela/Low%20Push.mp4

 

 

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