The Maggie's Balanced Fitness Program for adults of all ages and for all gender identifications.
Weekly Program:
- 2 sessions calis classes (or 1 class and 1 hr of do-it-yourself calis). Most gyms have classes in varying levels of challenge.
- 2 one hr sessions powerlifts and related heavy wts and cables (including 10 mins warm-up time)
- 2 twenty to 25- min sessions of HIIT (running sprints, jump rope, ski erg, rower sprints) combined with 2 half hrs of accessory weights (eg curls, dips, pullups, pushups, farmer walks, heavy ball games, Roman Chair, etc etc)
- 1 hr mixed medium intensity "cardio" - rower, stair machine, bike, treadmill, swim, elliptical - as an "active recovery" day. Or a longish (2 1/2 hr+) hill hike/rock climb.
I think the logic in this is clear: it is "balanced" because it covers bone and muscle strength/maintenance, general endurance, athleticism, and improved cardiac function. My three years of this program has revised my body, my ability, and my energy to an extent that keeps surprising me. Surprises Mrs. BD too. No bulging muscles though. That has to do with your genetics.
A program with this regularity requires decent sleep habits and rational nutrition. Can you lose fat with this program? Minimally.
What about Crossfit instead? Fine. Try it. I have friends who swear by it. No, it's not a cult. It's congenial and upbeat while they kick your ass.
One caveat: About every 3 weeks I experience my (trademarked) "Double Gravity" when I get up at my usual farmer's 4 am. It means I can get up to pee, but an overwhelming force flops me back onto bed for an hour. I take that as a signal that my body wants a day off from intense exertion so I will usually just do the mixed cardio a little later that day.
