My wife and my adult daughter want to get into better condition and asked me to put together a workout for them, so I put together a very flexible program that works all of your muscles in the course of two workouts. This is a beginning to intermediate workout that involves bodyweight and machine-based exercises.
Each workout shouldn't take longer than an hour to complete. Each time you go to the gym, do the alternate workout. So if you choose to do strength training twice a week, you could do Day 1 on Tuesday and Day 2 on Thursday. On Monday, Wednesday and Friday you would just do 30-60 minutes of cardio (walking outdoors, exercise video, exercise video game, gym-based cardio). You need to strength train at least twice a week. You can work up to strength training 3 times a week, like Monday, Wednesday and Friday, and do cardio on Tuesday, Thursday and Saturday. In that case, just alternate between the Day 1 and Day 2 routines each time you go to the gym for strength training. If you aren’t familiar with an exercise, just go to Youtube and type the name of the exercise and there will be many videos that will show how to do it. The way to “progress” is to add weight over time as you get stronger. You can also work up to 3 sets instead of 2. It’s also good to vary between fewer reps of higher weights and more reps of lower weights. Like one time you’ll do 2 sets of an exercise with a slightly higher weight, but only do 4-6 reps. And the next time you do that exercise you can do 2 sets of 8-12 reps with a lower weight. Don’t get used to doing the exact same exercise from each group every time, try to choose a different one every time even if it seems scary. Remember to do a warmup for about 5 minutes before you do the workout. It can include activities like walking/jogging, jumping jacks and stretches. You can download and print the workout by clicking on the link below: ![]()
I hope you enjoy the workout, if you do please click on any ad that you see on my web site. That helps generate a little income to keep the site going. Thanks!
20 Comments
2/27/2016 12:22:09 pm
Hey ShrinkingGuy. Long time no comment (if you even remember me)! I've been following your blog, though.
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2/27/2016 12:24:24 pm
Somehow I messed up the link to my page, but it should work now. Sorry about double comment!
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2/27/2016 12:25:52 pm
Nope... it automatically gets rid of ":" after https, for some reason. So.... this time it should work. If not, I give up.
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3/28/2016 08:56:59 am
Hey eal_birdfeet! First of all, great to hear from you, an old fellow 52 day challenger!
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2/28/2017 11:29:27 pm
Super site! I am Loving it!! Will return once more, Im taking your food likewise, Thanks.
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6/8/2017 01:18:15 am
Amazing article.
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You will need what is called Speed Strength Training to get to be as quick as lightning. To explain Speed Strength Training it is first necessary to explain the nature of strength. There are many people who are naturally strong but for most of us, strength is a learned skill in which we have to condition our central nervous system and motor units to become stronger by using resistance training.
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7/19/2017 04:26:58 am
Your site is truly cool and this is an extraordinary moving article.
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8/2/2017 12:04:53 pm
Most exercisers think of getting on a treadmill or exercise bike when wanting to do cardio workouts at home. But if you don't have any equipment you can still get a great cardio workout.
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9/24/2017 06:00:50 am
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10/2/2017 01:41:18 am
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1/7/2018 11:40:37 pm
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2/12/2018 01:16:49 pm
Its a great pleasure reading your post.Its full of information I am looking for and I love to post a comment that "The content of your post is awesome" Great work.
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1/15/2019 12:56:52 am
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2/27/2019 10:58:33 pm
I wanted to thank you for this great read!! I definitely enjoying every little bit of it I have you bookmarked to check out new stuff you post.
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