Good basic exercises for everyone.
I started calling this program the “Get off the Couch” program a long time ago. For some, it is a transitional program to get the dust off your muscles, get you off the couch and moving again.
For others, this will be a program you can use for a long time. Instead of a week, it may take you a month or two before you move onto the next workout. And that is fine. Take time to do this right and you will see results.
When you look at the workouts, these are solid, fundamental workouts that everyone should be doing. I still do all these exercises and the program is especially good for runners who don’t want to spend a lot of time working out.
So don’t be fooled by the name. it is an easy as you want it to be or as challenging as you can handle.
Minimal Equipment You Need
Any ball with do as long as it is burst resistant. Medium or 55-65 cm for sizing
This has everything you need, bands, handles and a door adaptor but it doesn’t have the resistance level you need if you are strong.
I think these looped bands are all made by the same company, so shop around. For my clients, I have 2 red and 2 black bands. This will give you the best workout but you also need 4 carabiners, 2 handles and a door adaptor.
Only necessary if you get the looped bands. You can find these anywhere.
Yes, these are expensive unless you take into account how many dumbbells you actually get and add up the cost of buying them separately. These don’t take up a lot of space and I have had mine for over 15 years now.
Notes:
- The Ball is a Must.
- You can either go bands or dumbbells to start.
- It may make sense to get the package that has the bands, handles, door adaptor etc… and add the red and black bands on. I think you can save a little money that way. You will still need the carabiners.
Week 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rehab 5 Min
Warmup 5 Min.
Workout 1
Cooldown 5 min
Rehab 5 min
Warm-ups 5 min
Cardio 15-60 min
Cooldown 5 min
Rehab 5 Min
Warmup 5 Min.
Workout 1
Cooldown 5 min
Recovery Day
Rehab
Light Stretching
Rehab 5 Min
Warmup 5 Min.
Workout 1
Cooldown 5 min
Rehab 5 min
Warm-ups 5 min
Cardio 15-60 min
Cooldown 5 min
Recovery Day
Rehab
Light Stretching
Week 2
Rehab 5 Min
Warmup 5 Min.
Workout 2
Cooldown 5 min
Rehab 5 min
Warm-ups 5 min
Cardio 15-60 min
Cooldown 5 min
Rehab 5 Min
Warmup 5 Min.
Workout 2
Cooldown 5 min
Recovery Day
Rehab
Light Stretching
Rehab 5 Min
Warmup 5 Min.
Workout 2
Cooldown 5 min
Rehab 5 min
Warm-ups 5 min
Cardio 15-60 min
Cooldown 5 min
Recovery Day
Rehab
Light Stretching
Week 3
Rehab 5 Min
Warmup 5 Min.
Workout 3
Cooldown 5 min
Rehab 5 min
Warm-ups 5 min
Cardio 15-60 min
Cooldown 5 min
Rehab 5 Min
Warmup 5 Min.
Workout 3
Cooldown 5 min
Recovery Day
Rehab
Light Stretching
Rehab 5 Min
Warmup 5 Min.
Workout 3
Cooldown 5 min
Rehab 5 min
Warm-ups 5 min
Cardio 15-60 min
Cooldown 5 min
Recovery Day
Rehab
Light Stretching
Week 4
Rehab 5 Min
Warmup 5 Min.
Workout 4
Cooldown 5 min
Rehab 5 min
Warm-ups 5 min
Cardio 15-60 min
Cooldown 5 min
Rehab 5 Min
Warmup 5 Min.
Workout 4
Cooldown 5 min
Recovery Day
Rehab
Light Stretching
Rehab 5 Min
Warmup 5 Min.
Workout 4
Cooldown 5 min
Rehab 5 min
Warm-ups 5 min
Cardio 15-60 min
Cooldown 5 min
Recovery Day
Rehab
Light Stretching
Notes
- Yes you are doing something 7 days a week. Not because I am trying to be mean but I want to get you into a rhythm of doing something everyday. Daily work creates a habit and that equals progress.
- If you like a certain week, you don’t have to move to a harder version. In fact, if you are having troubl, just stay on the current week until you build up enough strength to move on. No worries.
- Rehab means finding 2-3 areas where you are tight and taking time to roll, smash or stretch those areas pre-workout.
- Warm-up video is below.
- Cool-down video is below.
- Cardio is whatever you can do. Walking fast, running, biking, hiking, rowing etc…Anything that gets your heart rate up.
- Recovery days are not days off. Use this time to work on stubborn rehab areas that need to be fixed.