By request -
The program I have taken on is quite different from the ones that have been discussed here. I understand that strength-building resistance work is important even if you do not want to model underwear, because strength is needed to maximize your general fitness exercises and recreational activities.
I am a young guy luckily without any need to build muscles at this point. I am doing general fitness and cardio to feel good, to have energy, to prepare for skiing season, and so as not to look like a soft slob before I hit 35 or 40. Every gal and guy I know works out in some form. White-collar people have to keep moving or we will decay.
The only sport I play these days is basketball on Sunday night. We have a good group and we invade the pub afterwards in our sweats. I'd like to assemble squash or racketball group for Saturdays but I haven't arranged it yet. My self-directed general fitness program combines plyometrics with calisthenics on 3 days a week, and cardio 3 days a week. I rarely miss a day because when I am out of town I can do it too. I do these early, on the way to work. No resistance exercises per se at this point.
My pure cardio is 30-40 minutes of running sprint intervals on the treadmill. I would prefer running my intervals outdoors but I have genes for bad knees and the treadmill is joint-friendly. Sometimes I do intervals on the elliptical, bike, or Stairmaster instead, for variety. I finish it up with calf lifts and calf stretches, and throw in a plank if I have time.
For my plyo/calisthenic days (plyo and calisthenics have some overlap) I do an hour, more or less. I use "plyo" to refer to exercises requiring quick bursts of high energy, like box jumps, burpees, mountain-climbers, medicine ball throws and smashes; and the term "calisthenics" for any other high-rep body-weight exercises (or with light weights) like planks, Bird Dogs, kettle-ball walks, step-ups, jumping jacks, ropes, pushups, pullups, jump rope, lunges, squats, jumping squats, etc. This combines general fitness with cardio as there is no time to rest in my schedule. Heart rate never normalizes but you do need to catch your breath.
Then shower and shave in the gym, suit up, and get to the office by 7. Great way to start a day. I got professional help designing this workout with the goals of endurance, muscle-toning, agility, vigor, and general full-body fitness. Not for fat loss or muscle building. On Sunday morning, I go to church instead. Redeemer: a good Christian workout with a wonderful community of friends and new friends.
- Classic Calisthenics
- A large assortment of Plyometric Exercises
- Box Jumps
- Mountain Climber
- Bird Dogs
For the first two weeks, I felt exhausted every day. After a month of it, I am feeling good, sleep better, have more appetite (I am a small-eater as in coffee for breakfast and a half-sandwich for lunch), and I think I have more energy. It's good for my head too. Use it or lose it.
