Customizing Your Workout

As your coach, you may think I want you to follow every workout to the letter.

I would hate for you to do that.  My workouts are outlines that I need you to fill in and make your own. The workout you see above is from my “Get Off The Couch” 4 week workout series and in this post I am going to show you how to get the most out of this.

Note: There are no magic workout plans. There well thought out plans that done intelligently give you superior results. That is it.

First off, don’t get left out.

You can get this workout along with everything else you need to get in shape as part of my free online training. If you look to the right of the page, there should be a sign-up. It is free and it works.

Enough of the shameless plugs, let’s get busy.

This is a functional workout, meaning that the exercises mimic things you do in real life. These exercises work several muscle groups at the same time, incorporate balance and build overall core strength. This is in direct opposition to what most people do at a gym. They sit on machines and isolate muscles groups. Not very functional and a pretty crappy way to workout if you ask me. 

In fact, when people start doing functional training, the comment I get most often is that this is harder than it looks. So in that spirit, let’s look at ways to make this harder (and easier).

Progress at your own pace.

I offer a number of workouts that change every week. The idea is that you get the hang of the first level of workout and then move to the next more challenging level. But you don’t have to. If you have your hands full with level 1, don’t go to level 2. Many runners will want to stay with this workout because it is complete, and helps them with their running.

This is not a race and there is no finish line, so take your time and progress at your own pace.

The 4 week program has a new set of workouts every week. Move up when you are ready. Maybe it takes you a month to move up. Who cares? The end result you want is to get in shape.

Sets and Reps

Would you like to know a pet peeve of mine? People that stop at a number because that is where they are “supposed” to stop.

For example, if the workout calls for 10 reps and you do 10 reps but you could probably do another 3-5. It is in that extra 3-5 reps that you are would have made the most progress. The first half was basically warm-up. That is why I always put a range of reps in the workout. 

So if the exercise calls for 8-12 reps, I would love it if you made the exercise hard enough that you struggle to get to 8 reps and then figure out how to get a couple more. Does that make the workout harder? It makes the workout a lot harder but it also gives you the results you want.

Remember: Get Comfortable being Uncomfortable.

Rules of Thumb for reps.

Strength is built in the 4-8 rep range.

Strength and Size (Toning) 8-12 reps

Muscle Endurance 15-25 reps

This is a little different than you might read in most books because our exercises are a little different.

Note: There is no difference between muscle building and toning. They are the same thing. Guys tend to build muscle because we have more testosterone and women tend to tone because they have less. The terms mean the same thing and you workout the same way.

Note #2. If the exercise gets too easy, use more weight, a heavier band or switch to a harder version of the exercises.

Never Sacrifice Form to reach a Number.

This one may drive me crazier than stopping before you get tired. Numbers are not real. The set is comprised of how many reps you can get with perfect to near perfect form. everything else should be left out. If you don’t do this, you dramatically increase your chance of being injured. On top of that, “Junk” reps don’t do anything for you except feed your ego, so don’t do them!

Can you do an extra round or two?

I love this question. Yes.

Can I build more cardio into the workout?

Yep. You can do this a couple of ways.

Easiest

Reduce your rest time between exercises and rounds.

Harder

Use your interval timer to work as fast as you can for 45 seconds and take a 15 second rest. This is what we do in the “Quick and Nasty” workouts in the member’s section.

Hardest

Throw in a couple burpees, jumping jacks or squats between each exercise. 5 burpees, 10 Jumping jacks or 10 squats will do the trick.

Remember, you are in charge of your fitness. I am giving you the road to go down but you are in charge of going down it. Make it challenging. Get uncomfortable. It is not a bad thing to push yourself.