Training

Improving General Fitness

There are a few different views on fitness goals. Some people want to build size and strength, others want to lose weight and get a lot of definition, and the third group gives a generic ‘better general fitness’ response. But the problem with that generic response is that it is too general. Specific goals are easy to quantify and design a training program for, general goals are not.

So how does one go about improving general fitness?improving general fitness

Well first let us define general fitness. That would be the ability to do everything you might want to in your daily or weekly schedule more easily. You should be able to run a while without having a heart attack. Picking up heavy objects should be done without strain. Whatever sports you play should not be followed by days of muscles aches or pains. You should have a certain level of agility. Basically it is just a slightly improved version of you.

That sounds simple enough.

To make that happen we need to create a multi-level fitness program approach that targets these different areas regularly to ensure a balanced approach to reaching these goals. So we will look to improve upon strength, agility, flexibility, cardiovascular health, and recovery.

General Fitness Routine

This program is designed around working out 4 days a week. Ideally it can be done on M/T/Th/F. This allows a mid-week rest as well as the weekend free to pursue other activities. Exercises are focused around dumbbells and barbells because of how they affect strength and agility much more than machines.

Day 1

Cardio – Stair Climber 30 Minutes set on fat burning followed by Rowing Machine for 20 Minutes

Stretch – Full body

Core Workout  – Perform as a Circuit 3 times through

  • Jackknife Crunches – 30 Reps
  • Abdominal Plank – Hold for 30 seconds
  • Abdominal Bicycle – 30 Reps

Day 2

Cardio – Elliptical trainer 30 Minutes on interval training.

Upper Body Workout – Stretch Target muscles before and after workout

  • Dumbbell Side Laterals – 3 Sets of 6 to 10 reps
  • Dumbbell Overhead Press – 3 Sets of 6 to 10 reps
  • Dumbbell Rear Laterals – 2 Sets of 8 to 12 reps
  • Dumbbell Incline Press – 3 Sets of 6 to 10 reps
  • Dumbbell Flat Chest Flyes – 2 Sets of 8 to 12 reps
  • Dumbbell Single Arm Rows – 3 Sets of 6 to 10 reps
  • Dumbbell Pullovers – 2 Sets of 8 to 12 reps
  • Chin-ups – 2 Sets to failure
  • Dips – 2 Sets to failure
  • Dumbbell Curls – 2 Sets of 6 to 10 reps
  • Dumbbell Kickbacks – 2 Sets of 6 to 10 reps

Day 3

Cardio – Sports Day! Play a pickup game of basketball, swim in the pool, or join a class on this day. The class can be anything such as Pilates, step, kickboxing, or even yoga.

Stretch – Full body

Core Workout – Perform as a Circuit 3 times through

  • Lying Leg Raises – 30 Reps
  • Swiss Ball Crunches – 30 Reps
  • Swiss Ball Twists – 30 Reps

Day 4

Cardio – Treadmill Walking/Jogging/Running 30 Minutes – Work up from walking to jogging and then running.

Lower Body Workout – Stretch Target muscles before and after workout

  • Dumbbell Deadlifts – 3 Sets of 6 to 10 reps
  • Dumbbell Squats – 3 Sets of 6 to 10 reps
  • Dumbbell Lunges – 2 Sets of 8 to 12 reps
  • Leg Extensions – 2 Sets of 8 to 12 reps
  • Leg Curls – 2 Sets of 8 to 12 reps
  • Dumbbell Stiff Legged Deadlifts – 2 Sets of 6 to 10 reps
  • Stand Calf Raises – 2 Sets of 8 to 12 reps
  • Seated Calf Raises – 2 Sets of 8 to 12 reps