What to do during a workout?
This is a great question, and the annoying but truthful answer is: It depends. It depends on your experience, fitness level, mobility, strength, schedule, access to equipment, movement limitations/pain, and more.
Here’s a quick guide on what to include in your strength workout. I must preface this by saying I highly recommend you work with a professional personal trainer for safety and best results. Everybody moves differently and has different needs. Do your best to insert movements that best suit you and your ability and mobility level.
Warm up:
Hip mobility 2-4 movements.
Shoulder mobility 2-4 movements
Ankle/calf mobility 1-2 movements
Something dynamic: Jumping jacks, hopping, skipping, bike, etc.
For the following complete the sets and reps in the first block before you move on to the next one.
TEMPLATE:
Block A
Power exercise
Core Exercise
Block B
Knee dominant exercise
Upper body push exercise
Block C
Hip dominant exercise
Upper body pull exercise
Block D
Favorite exercise/area 1
Favorite exercise/area 2
Sample session based on above template:
Warm up:
Hip mobility
Hip extensions x10
Kneeling lateral lunge x10
Shoulder mobility
A frame x8 each side
Wall slides x15
Calf/ankle mobility
Down dog to high plank repeat x5-10
½ kneeling ankle mobility
Dynamic
Jumping jacks x 10-20
Training session:
Block A
Squat jump x5
Plank x15 seconds
(3 rounds)
Block B
Goblet Squat x10
Single arm dumbbell bench press
(3 rounds)
Block C
Kettlebell deadlift x10
½ kneeling single arm pulldown x10 each side
(3 rounds)
Block D
Bicep curls x10
Side plank x 15 sec each side
(3 rounds)
I hope this helps! Please don’t hesitate to reach out if you have any questions!
