Leverage your Body's Strength

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

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 high press OR TRX low press)

Dumbbell Chest Press (High or Low Press)

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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 (High- or Low-Back)

TRX (or shoulder height bar) Pull-up

Seated Row (high or low depending on neutral or prone grip)

Lat Pull-Down

Pull-up (Featured: Machine-assisted)

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

[TRX Length: extra-short]
Squat (Row-Assisted)

Reverse Lunge (Trx Assisted or Full Body Weight )

Step-up (one leg at a time, 10 reps each)

Leg Press

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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

Bridge (Knee, Full, One-Leg, Dynamic, OR Dynamic with anti-rotation hold [not featured])     2 times for 30 seconds

Side Bridge (Knees Bent, OR Full)    2 times for 20 seconds

Hamstring Bridge (low, medium, OR highest resistance)   2 times for 30 seconds

Modified Cobra (Sphinx Pose)    1 x 20 seconds

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External Shoulder Rotation (Dumbbell, Band, OR TRX)

Internal Shoulder Rotation (Band OR cable machine)

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

Piriformis (standing, seated, OR supine)

Butterfly (inner thigh)

BOSU Ball (Or Swiss/Stability Ball) Chest / Shoulder / Cervical Spine

Child’s Pose with Side Stretches

Hip Flexor Stretch

Quadriceps Stretch (standing or lying – slight posterior pelvic tilt to protect lumbar spine)

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

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Notes

12Sep2024: notes moved to talenfeld.com/joanne-2 w/password

Pointers for Minimalist Running Technique:

1. Forefoot/midfoot strike instead of heel
2. More frequent steps (120 – 180 steps x min—two to three 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 short foot 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 the treadmill.