Jeff’s Workout

“Every-Other Day” Routine Perform this routine every-other day or at least twice a week (minimum one day of rest between workouts).

Jump to:

Cardio

Once or twice 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, speed, etc.) to cause you to “fail” the talk test. This is the point at which you have to catch your breath every 3-5 words in 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:


[TRX Length: Long]                 [TRX Length: Long] Assisted Push-Up (TRX low press OR TRX high press)
 
Dumbbell Chest Press
Dumbbell Chest Press (High or Low Press)


Machine Shoulder press


Dumbbell Shoulder press (Leaning on A-Frame or nearly vertical bench)

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


[TRX Length: Long]                 [TRX Length: Short] Inverted Row (TRX High- or Low-Back Row)

One-Arm Dumbbell Row
One-Arm Dumbbell Row (High- or Low-Back)



Assisted Pull-up (self- or machine-)

 
 

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


[TRX Length: extra-short] Squat (Row-Assisted or Full Body Weight)


Reverse Lunge (TRX-assisted)


Step-up


TRX Suspended Lunge (use box or bench for support if needed)

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Core Exercises 


Pelvic Tilt   1 set x 8 reps


Bird Dog   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**

Side Bridge (knees)Side Bridge
Side Bridge (Knees Bent, or Full)    2 times for 20 seconds**

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

Note: these three exercises can be performed daily to ward off back pain! Very low risk and high reward.**


Modified Cobra (Sphinx Pose)    1 x 20 seconds

 

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Perform these Supplementary Exercises once a week, 2 sets of 10 repetitions of each. (To be covered at future date)
 

Lying Hip Abduction 

Hip Abduction (Lying, Standing, OR using TRX)

Dumbbell External Shoulder Rotation
External Shoulder Rotation (Dumbbell, Band, OR TRX)

 

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Stretches – Hold each stretch once (per side, where applicable) for 30 seconds

 


Ankle Circumduction 



Piriformis (and outer thigh—standing, seated, OR supine)


Butterfly (inner thigh)


BOSU Ball Chest / Shoulder / Cervical Spine


Child’s Pose with Side Stretches

Hip Flexor Stretch


Quadriceps Stretch


Hamstring and Calf Stretch (Supine / Standing, toes on wall, chest up)

[Image not yet available] ​Side-lying Trunk Rotation Stretch​

[Image not yet available] Crouching Trunk Rotation Stretch​

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Notes



Pointers for Minimalist Running Technique:

  1. Forefoot/midfoot strike instead of heel
  2. More frequent steps (120 – 180 steps x min—at least two per second) and shorter strides
  3. Soft landings (earplugs will help you hear the ground reactive force)
  4. Grip the ground gently with your toes and sweep back to reduce “braking”
  5. Keep your feet engaged by lifting your arches and centering your ankle over the foot (see shortfoot exercise)
  6. To the extent comfortable, keep knees/toes pointed in the direction of travel
  7. Ramp up this style of running gradually—you’ll feel soreness in muscles you didn’t know you had! Take a 1-2 days off from it anytime you need for full recovery and consider using the arc trainers on your rest day(s) instead of running.