This month’s workout challenge! I designed these workouts to have an easy to follow, super effective layout. You start with 5 minutes of light cardio to get warmed up and ready. Then you do 3 cycles of 5 focused strength moves to target that day’s muscle groups. I chose and ordered them to alternate between higher and lower heart-rate-boosting exercises to get your best workout (and give you a rest when you’ll need it!) all the while building strength, increasing endurance, and toning muscles.
I consider the stretch day to be a rest day but you can choose to add a true resting day as well as to add whatever cardio you want! Remember cardio is what burns fat so if that’s your goal do about 20 minutes of additional cardio 3-4 days per week. Finally I highly recommend taking your workout outside whenever possible! The weather is finally getting gorgeous so enjoy it! :)
I hope this plan helps you get motivated, strong, & on track to whatever your fitness goals are this month!
3 Different Rep Ranges for Strength, Hypertrophy & Endurance
There are three rep ranges that correspond to the three biomotor capacities: strength, muscle building, and endurance:
- Strength training entails lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts.
- Hypertrophy training, or training to build muscle, entails lifting moderate loads for moderate reps. Often, 8-12 reps is cited as the best rep range for hypertrophy. However, I contest that the 6-15 rep range is more inclusive and accurate.
- Endurance training entails lifting light loads for high reps. Specifically, doing more than 15 repsper set trains muscular endurance. Doing such high repetitions places trains the muscle fibers that are resistant to fatigue under stress. In other words, you get better at doing more reps of a certain weight, as opposed to getting better at lifting a heavier weight within a lower rep range.
How Long Should I Rest Between Sets?
How long should you rest between sets? It depends largely on what type of training you’re doing? Here are the basic guidelines:
- Two to four minutes of rest between sets is recommended for strength training.
- One to two minutes of rest between sets is recommended for hypertrophy training.
- Thirty seconds to one minute of rest between sets is recommended for endurance training.
Consider Intensity, Volume & Frequency
The number of reps and sets in your workouts should take intensity, volume and frequency into consideration.
- Intensity (or load intensity) technically refers to the percentage of your one-rep max weight used on a set for any given exercise. Practically, though, you can think of intensity as the weight’s “heaviness” (i.e. how heavy it feels, not the actual weight in lbs). High intensity workouts always involve low reps, and usually involve relatively few sets. Low intensity routines are the opposite.
- Volume refers to the total work (reps x sets) done in a particular workout session. High volume routines typically involve moderate to high reps and more sets per workout. Low volume routines are the opposite.
- Frequency refers to how often you train a particular muscle group or exercise, per week. A high frequency routine can have lower reps and fewer sets and per workout if it involves mostly high intensity training; or it can have higher reps and more sets if the intensity is moderate to low. Low frequency routines are the opposite.
This is not my article. You can check out the who article here
Health and fitness comes in all shapes and sizes. Every single one of these athletes is a certified bad-ass.
sometimes… you just need to eat some pancakes
Recipes for smoothies found in Men’s Fitness.
Infographic by me. Fruit is NOT bad for you.
NOT daily (ever, when doing strength-training that targets one particular muscle area). your body needs rest days to recuperate; otherwise you risk straining/injuring the muscle. it’s best to do about 3 days a week of the strength-training, with rest days & alternative-muscle-area days interspersed in between. example:
keep in mind that strength-training workouts serve primarily to build MUSCLE in the target area and will not necessarily help to significantly reduce FAT there. for this reason it is best to always combine strength-training with regular cardio (4-5 days/week) as well, so that you can reduce your overall body fat percentage & therefore tone up quicker.
the brazillian is better! 30 day challenges tend to be a bust 95% of the time (unrealistic expectations, ridiculous starting points, not enough rest days/variety in activity). in general, in my opinion they’re best to avoid altogether.
This is such a simple recipe but I wanted to share it anyway! With the beautiful weather I’ve been in a grilling mood- except my no-balcony apartment doesn’t have a grill so I broke out the trusty non-stick grill pan and got to work! I made this for David to go along with grilled tuna, avocado salsa, & coconut brown rice and all those recipes will be up soon. I wanted the pineapple to be more savory and spicy so I dusted mine with cumin and a little salt but you could also go the sweet route with honey, agave, or even a little brown sugar! Get creative and have fun with your fruit. :)