Happy Tuesday to You!
Firstly, thanks for following along with this series on how best to put together your workouts for maximum results with minimal effort.
If you missed the rest of the series you can view it here:
- GB Success – Part 1
- GB Success – Part 2
- GB Success – Part 3
- GB Success – Part 4
- GB Success – Part 5
- GB Success – Part 6
- GB Success – Part 7
As we have discussed using the 6 fundamental movement patterns makes exercise programming very simple but highly effective.
Just as a recap here are the 6 movements and the order that I recommend you perform them in:
- Lunge
- Push
- Squat
- Pull
- Deadlift
- Core
So now you have the movement patterns and the order you just need to know how to put the actual workout together.
So here goes, 3 effective formats that most workouts will fall into:
1. Fat Loss & Conditioning
If fat loss or just general conditioning is your goal then this is your best solution. These workouts will hit every muscle in your body as well as raising your heart rate and burning fat both during and after your workout.
- Lunge (30-60 secs)
- Push (30-60 secs)
- Squat (30-60 secs)
- Pull (30-60 secs)
- Deadlift (30-60 secs)
- Core (30-60 secs)
Rest 60 sec or less and repeat 2-3 times
It is essential for these types of circuit based workouts that you keep the rest periods to a minimum to keep your heart rate elevated.
2. Muscle Building
This is probably more for the guys but if you want to build muscle then this is one of the best options.
- Lunge (8 – 12 reps)
- Push (8 – 12 reps)
- Rest 90 – 120 secs Repeat 3 times
- Squat (8 – 12 reps)
- Pull (8 – 12 reps)
- Rest 90 – 120 secs Repeat 3 times
- Deadlift (5 – 8 reps)
- Core (8 – 12 reps)
- Rest 90 – 120 secs Repeat 3 times
You will also need to work with a weight or exercise that really pushes you for the final few repetitions.
3. Time Starved & Habit Building
This is one of my favourite options and great for building an exercise habit and getting some great results in minimal time.
- Monday – Lunge (3 x AMAP)
- Tuesday – Push (3 x AMAP)
- Wednesday – Squat (3 x AMAP)
- Thursday – Pull (3 x AMAP)
- Friday – Deadlift (3 x AMAP)
- Saturday – Core (3 x AMAP)
- Sunday – Rest
On each day you perform as many repetitions as possible (AMAP), then take a 60 seconds rest and repeat.
So those are 3 of my favourite formats and the ones that I have seen the best results with.
Apart from format 3 I would recommend you exercise Monday, Wednesday, and Friday with the weekend off. If you find that you are still sore when you start your next workout, take another day off.
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Progression and Variation is the Key to Success!
As you know by now every movement pattern has lots of variations. So to keep your workouts interesting and encourage your body to keep changing I would recommend you mix up your exercises.
For example the Lunge Pattern:
- Monday: Reverse Lunges
- Wednesday: Side Lunges
- Friday: Step Up & Press
You may also want to mix up what type of equipment you use too.
For example the Deadlift Pattern:
- Monday: Kettlebell Swing
- Wednesday: Dumbbell Single Leg Deadlift
- Friday: TRX Bridges
All this can get very confusing and knowing which exercises are easier or harder than the next does take a lot of experience. Choosing the wrong exercise can lead to injury or a lack of adequate muscle activation.
It is for this reason that I developed a perfect solution for putting togther all your exercises and workouts called:
GB Success
Basically I have professionally filmed and listed for you every single exercise (over 500) based on movement pattern. Then I have arranged them all from easiest to hardest.
So now putting your workouts together is simple:
- Step 1: Select Your Exercise Equipment
- Step 2: Select Movement Pattern
- Step 3: Select Exercise
On Thursday I will be launching GB Success so you can get access to all these exercises and online videos.
GB Success is Now Open! Click here for more info.
Take care,
Greg
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