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:

• Warm-Up
• Cardio
• Resistance Training
  • Push
  • Pull
  • Squat
  • Core
  • Supplementary Exercises
  • Stretches
• Notes

Warm-up 

W.A.S.H – 5 reps in each direction (each side where applicable)

Wrists

Ankles

Ankle Circumduction (standing preferred)

Shoulders

Circumduction

Shoulder Roll

Hips

Circumduction

Hacky Sack

Pivot and Reach

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, 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)

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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 or Full Body Weight)

TRX-Assisted or Full Body Weight Step-Up

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Core Exercises 

Pelvic Tilt   1 set x 8 reps

Bird Dog   1 set x 8 reps

Cat/Cow (stay well within a comfortable range of motion–pain-free)   1 set x 10 reps

Bridge (Knee, Full, One-Leg, or Dynamic)     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)

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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

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

The best nutritional advice can be summed up as follows:

1. Eat food—what your great grandparents would recognize as food, not the stuff in the center aisles of the grocery store)
2. Not too much. Eat to about 80% satiety while maintaining weight or 100% when trying to gain weight/muscle.
3. Mostly plants. Whole, unprocessed, and packed with fiber, phytochemicals, vitamins, and minerals!
4. Not to often. Extend your nightly fast as much as possible/convenient. The optimal eating window might be between 8am and 4pm*

*Weight gain may require a larger eating window and more than two or three meals.

P.U.F.F. up any sugar or simple carbohydrates you might consume to reduce blood sugar spikes, which result in food comas (sleepiness after a big meal), pangs of hunger, and fat cell growth.

Add:

1. Protein
2. Unrefined food
3. Fat
4. Fiber