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Joanne’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
  • 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
Dumbbell Chest Press (High or Low Press)

Dumbbell Shoulder Press (keep elbows somewhat in front of body)


Shoulder Press Machine (take neutral grip—palms facing each other)


Dip (Featured: machine-assisted)

https://talenfeld.com/wp-content/uploads/2018/05/chair-supported-one-arm-dumbbell-row.jpg


Seated Chest Press (high or low depending on neutral or prone grip)


Standing supported row (Place hand on approx. hip height surface for mirror opposite of dips)

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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)


TRX (or shoulder height bar) Pull-up

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

Lat Pull-Down
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
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

Knee BridgeProne BridgeDynamic Bridge
Bridge (Knee, Full, One-Leg, Dynamic, OR Dynamic with anti-rotation hold [not featured])     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


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:

Lying Hip Abduction

Hip Abduction (Lying, Standing, OR using TRX)

 

photos/hip-hike.gif
Hip Hike

 

Dumbbell External Shoulder Rotation

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.

 

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