My 2 cents on Program Design

Like a balanced diet, how can we make sure that we get a balanced workout.

There are 4 major food groups.

1. Dairy
2. Protein
3. Fruits and Veges
4. Grains

To have a balanced diet we should try to eat foods from these 4 major food groups throughout the day, and avoid the the Junk food.

But the problem is many times we eat to much junk.

There are 5 major movements of human movement.

1. Core rotation
2. A squat motion
3. Upper Body pulling
4. Hip extension (walking)
5. Upper body push

To have a balanced program one should aim to include these 5 movement patterns into their program.

Again just like eating, in our training we include to much junk, we perform exercises because we like them, they are fun to perform.

Examples would include excessive bench press, curls, ab work etc.

Here is an example of a 30 minute workout that will build strength and burn fat using the 5 major human movement patterns.

Perform as many rounds of the following 2 exercises in 10 minutes, perform 5 reps of each.

Round 1 x10 min

A1 = KB front squats x5 r/l (squat motion)
A2 = KB clean and press x 5 r/l (upper body press)

Round 2 x 10 min

B1 = Windmills x 5r/l (rotation)
B2 = Suitcase rows x 5r/l (upper pull)

Intervals x 5 rounds 30 seconds work followed by 90 seconds of rest.

KB Swings (hip extension)

30 minute workout that is balanced and effective.

For more balanced workouts click here.