I'm going to keep things real actionable today and share with you how I organize my workouts, and the workouts of clients at Spurling.
Now, I'm not the fittest guy around, although I can keep up with the best of them (except running, I hate running), if it wasn't for craft beer I'm pretty sure I'd have a six-pack by now, but I do feel like the organization behind workouts is one of the strengths.
So, here's how I break it down.
Have a plan.
Yes, you do need to have a plan.
Walking into a gym without a plan is like trying to drive across the country without a map or GPS.
You may get to your destination, but it's going to be a lot more efficient with a plan.
Are you planning on going to the gym twice or five times?
Somewhere in the middle?
You have to decide.
For me, I aim for four workouts per week.
I hit that about 80% of the time.
Map out a template.
Notice I said template.
I believe as humans, we need to build in 20% of life's randomness.
What do I mean?
I want 80% of my workout to be set and structured, and 99% of the time, I'm not going to change that for the month.
However, I want 20% to be fluid.
I woke up and didn't feel good, I can adjust.
I hurt my knee over the weekend, I can adjust.
I feel like trying something different or new, I can adjust.
You get it.
But 80% of it's set.
For me, that's four workouts a week, two strength training days, an interval day, and a cardio day.
Build the template.
Let's start with the two strength training days.
I keep it super simple.
We have something called the Spurling Seven Pillars of Movement.
- Squat: Most people know this movement
- Lunge: This is a single leg movement
- Hinge: Instead of bending primarily at the knee, we primarily bend at the hips, using more hamstrings and glutes
- Push: Push something
- Pull: Pull something
- Core: Stabilize those core muscles
- Metabolic: Get the heart rate up
**There are 1000's of exercises in this world, but they ALL fall into one of those categories above, yes, even the goofy ones you see on YouTube.
So, for those two strength training days, I have one exercise from each category.
Each day is a full body strength workout, seven exercises long.
- Goblet Squat
- Walking Lunge
- Dumbbell RDL
- DB Chest Press
- TRX Row
- Side Plank
- 2000m Row
Add in a warm-up and a cool down and that's the workout.
For my interval day, I aim to take a Team Training session at Spurling.
That's where we take strength exercises like above and put them in intervals (ex: work for 30 seconds, rest for 15 seconds).
If I can't get to a Team Training session I'll build my own interval circuit using the seven pillars.
Finally, my fourth day.
Now, in theory, every day is cardio day because I'm working hard, sweating, and getting my heart rate up.
This day is more of a steady state, longer bout.
For example, I may do something for 30 minutes straight.
For me, I like to row.
So I'll hop on the rower and go for 30 minutes straight.
Or I'll go until I hit 8000meters, for example.
The point is, it's not intervals, and it's not strength, it's a steady-state event.
The best plan in the world is a waste if it never gets implemented.
For some, the template looks like three strength days.
For others, it's just one strength and one interval.
That is not as important as the action you take.
I mentioned above, 80%.
80% of the time I'll hit my goal of four workouts.
80% of my workout is scripted, the other 20% is adjusted on the fly based on how I'm feeling or what I feel like doing that day.
That be it!
Now, you're thinking one of two things...
1. Your overwhelmed and thinking "but wait, what do I do for me?"
2. Cool, I got this, let me go try it!
Let's go back to that 80% rule.
80% of you are probably number one.
20% of you have experience, don't need coaching, accountability, and community, and you can try it on your own.
However, we're designed for the 80%.
The people that don't want to have to think about the above.
The people that are scared of a typical gym, don't have a clue about what to do or don't want to have to take the time to think about it.
The people that value accountability and community along with good coaching.
So, yes, I believe it's important to have a plan and to know WHY you're doing what you're doing, but I also believe in playing to your strengths.
If you're a good carpenter, you probably don't need to hire that out.
If you're like me, and can't even screw a lightbulb in (seriously), you should probably hire an expert to renovate your kitchen.
Fitness is the same way.
Hire an expert and let them coach you along the way.
Luckily at Spurling, you have a team of experts coaching you every step of the way.
Dedicated to Your Success,
PS: In celebration of all the things moms do every day for everyone else, we want to make sure you have the opportunity to do something for YOU. If you've never been to Spurling, this week only, we're giving away 20 $200 Gift Cards. Just click here to grab yours today. It's time to do finally carve out some time for YOU, and get your health back. It is this week only, and we can only offer 20 as to not overload our coaches and current client experience.
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