This program is for the beginner/ novice exercise enthusiast who values their health, wellness, feeling good and wants to sustain and increase their movement abilities for as long as possible as they age. It has lots of moment variability and covers the 4Q. The program has enough consistency to ensure results while having enough variety to keep you interested.
It is for those of you who enjoy variety, have no injuries and have been working out regularly for at least 1 month with some exercise guidance.
All the workouts are based on total body Tri-sets (mini circuits) to make the most of your time, allowing you to increase the overall productivity of your workouts. Whilst one group of muscles are working other groups are resting reducing the rest time needed between exercises. This also gives a cardiovascular conditioning effect and is highly metabolic in nature, helping your body to burn more fat and increase your overall fitness.
The exercises chosen are to help with every day tasks and strengthen some key areas used in every day for things like lifting and shifting, pushing and pulling and getting up and down from the floor.
People that will benefit from this program are, those who spend long days in a seated position, play recreational sports at low level, want to move more freely whilst doing the things they enjoy for longer, and would like to increase their exercise enjoyment and adherence.
It features:
-Muscular strength endurance, helping you to build some workout capacity and increase your bodies ability to resist fatigue in squatting, pushing and pulling movements.
-Movement strength endurance, training strength in various movement patterns, directions and body positions, helping you build an all-around stronger, more adaptable body capable of performing at a higher level in any environment, giving you the physical freedom to take on all of life’s challenges without feeling like you are going to break.
-7 Step activation protocols to improve your stability, balance and develop better control of your movements, which will increase your exercise effectiveness over time and promote better recovery from your workouts.
-Optional low intensity cardio day, of bike, run, row and elliptical machine to improve your aerobic capacity, increase your enjoyment and take the strain off of your joints. If you need to take an extra day rest from the program, then miss this day out until you feel you can do more.
-A mobility day focussing on some key areas of your body, such as the feet, ankles, hips and upper back to loosen you up and reduce the aching in your joints.
-A scheduled rest day or family day, to help you recover from a tough week, watch a comedy, go for a walk, read some books, book a massage.
-Each week strength endurance and movement strength endurance has optional progression of increasing the number of sets per exercise.
-Weeks 3 and 4 introduce you to some power development, essential as we age we loose power and our bodies ability to produce force quickly. These are optional and replace the low intensity cardio days with some simple to perform power exercises. It is important not to skip ahead to these and to strengthen and condition your body for at least two weeks before hand.
Watch the videos and familiarise yourself with the layout and how to perform each of the exercises.
Tips to help you get the best from this program:
Try to get at least 8 hours sleep each night. (cutting down on caffeine containing drinks help, especially after 6pm)
Drink at least 2 litres of water each day, and sip plenty during your workouts.
Eat a portion of lean protein within each meal.
Increase fruits and veggies and cut down on processed foods.
Earn your starchy carbohydrates (rice, pasta, potatoes, noodles etc) are best consumed on workout days.
Cut down on alcohol.
Laugh more.
Take contrast showers.
Need more help in any of the above areas please reach out.