Shaun’s Workout

“Every-Other Day” Workout Template

Select from this outline to create your workout every-other day or at least twice a week (at least 48 hours 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/Medium] [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)

Step-Ups (Bodyweight OR Dumbbell-resisted)

Dumbbell Reverse Lunge
Reverse Lunge (TRX-Assisted, Full Body Weight, OR Dumbbell/Plate Resisted )

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Core Exercises (Optional if Body Leverage chosen for Push/Pull)

Pelvic Tilt 1 set x 8 reps

Bird Dog 1 set x 8 reps

Cat/Cow 1 set x 10 reps

Knee Bridge Prone Bridge Dynamic Bridge
Bridge (Knee, Full, One-Leg, or Dynamic) 2 times for 30 seconds

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

Hamstring 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)

External Shoulder Rotation (Dumbbell, Band, OR TRX)

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

Piriformis (Outer thigh, supine, seated OR standing)

Butterfly (inner thigh, seated or supine)

BOSU Ball Chest / Shoulder / Cervical Spine

Child’s Pose with Side Stretches

Hip Flexor Stretch

Quadriceps Stretch (lying or standing)

Hamstring and Calf Stretch (Supine / Standing, toes on wall, chest up)
Shoulder Rolls | Illustrated Exercise Guide | Workout guide, Shoulder roll exercise, Exercise
Shoulder Circles (8 circles in both directions)