Today, we start over our workout cycle in Refine Fitness. I want to explain some of the thought process behind putting these workouts together as a PT! When I lay out our 2-month calendar, I make sure that I’m looking at the BIG picture and then the daily picture.
When I’m looking at two months as a whole, I’m making sure:
- I’m addressing our challenge (if any is going on) and designing a plan to meet those goals
- I’m providing enough repetition that we actually can make gains – this is probably the hardest part for most women (including myself!). Most of our brains get bored with similar movements at times, but repetition WITH increased load is where we make the MOST gains. We absolutely need to repeat movement patterns if we want to get stronger!
- Some variety so that a) it stays interesting and b) it gives your brain/body a new challenge to grow in different ways! This is where I like to create a new workout rhythm, a different way to do a basic move, or a new compound movement (combining 2+ movements).
Then, when I get down to the weekly level, I want to make sure we have a good balance of strength + HIIT/metabolic workouts. We’re always going to do a majority of strength workouts b/c that’s what our bodies need most. But we do benefit from short bouts of intense movement: our bones, heart, and lungs benefit from some jumping, and our coordination (+ muscles/heart/lungs, etc.) benefits from metabolic workouts and functional movement patterns.
Finally, when I look at the daily level, I’m coordinating:
- Upper and lower body muscle groups
- A variety of functional movement patterns and planes of motion.
- Balance challenge (even when we’re not focused on it!)
- Pushers and Pullers/Front and Back muscles
- Core + Pelvic Floor
- Length of time to complete the workout
- Rest
There’s a lot that goes into putting together a full 2-month workout plan, and I hope you can see the intentionality behind creating short but effective workouts that will not only help you get stronger but also help you live a functional, active life into old age.
Ready to get back to living life to the FULLEST? Come join us!
