Last week, I laid out why I like Beachbody workout programs. And no, I am not a Beachbody coach, nor are they paying me to say this. There are programs that I like and ones that I don’t, and ones that I use more often than others. My method, however, does follow a certain madness.
In order to lay out for you what I do, I first wish to explain to you my typical weekly workout plan. I do three muscle workouts, two cardio workouts, and one yoga workout. I also do two to three 10-15 minute ab workouts per week. I find that this method enables me to stay in shape. This is not a hard and fast plan for everyone. A female relative of mine does a similar program, but instead does three cardios and two muscles, and that works for her. As I said in the last post, the best plan is the one you do consistently.
In a perfect world, I like to do muscle workouts on M/W/F, cardio workouts on T/TH, and yoga on S. I take Sundays off in order to let my body recover. Sometimes I have to change the order of things based on how my body feels and my schedule. Here is my weekly schedule without adaptation:
M-Upper Body (usually Chest & either Back, Shoulders, and/or Triceps) & Abs
W-Upper Body (usually Back, Biceps, and/or Shoulders) & Abs
F-Lower Body (leg workouts usually include all leg muscles) & Abs
S-Yoga (this is good for building core and stretching all those muscles I’ve been working)
If you have enough workouts, you can mix and match quite easily. I maintain this M-S program for three weeks before I take a recovery week. In recovery weeks, I usually do less strenuous workouts so that my body can heal from the hard work of the previous weeks. I’ll do a couple muscle workouts for the whole body, yoga of course, and I also add one day where I do a stretching workout. It looks like this:
M-Total Body Muscle Workout
W-Total Body Muscle Workout
Lastly, I split my four-week set into three phases, which makes about 90 days. Each phase is incrementally harder so that my body gets stronger. It is a huge mistake to try to do an extremely difficult workout without building up to it. You can injure or exhaust yourself, and then you can’t continue working out. I’ve known too many people who want to do the hardest workout program first. They often quit after the first week. The best workout plan is the one you do consistently. Start with shorter, easier programs and work your way up to the harder ones.
Here is my plan that I started in January. This morning, I completed day 1 of week 9 (Phase 3). It was P90X: Chest, Shoulders, and Triceps. I had to start with easier workouts in phase 1 than I usually do because I’d not been working out as consistently in the last few months of 2017. I’m hoping in the next set of 90 days I’ll be able to do some of my harder workouts.