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GET FIT! The Weekly Exercise Plan for 24-30 July

Updated on July 31, 2016
Kevin McClernon profile image

Served in the U.S. Marine Corps for 32 years and designs strength & conditioning programs to train men & women, alike.

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Getting fit is a process by which people are physically conditioned in a progressive manner to meet their individual fitness and/or body composition goals. Individuals workout for a variety of reasons; get stronger, reduce body fight, compete in a chosen activity or just obtain the health-related benefits of exercise. Each individual's goals may vary but the common tread is the desire to get fit.

Defining being "out of shape" often falls into several categories:

  • Lack of physical strength or "being weak"
  • Lack of cardiovascular endurance or "getting winded easily"
  • Lack of muscle tone or "being flabby"
  • Having excess body weight or "being fat"

Often being "out of shape" is due to an illness, injury, or pregnancy. In these cases, the rebuilding process must be done in conjunction with professional medical treatment and approval which may include physical limitations or restrictions on certain fitness activities.

A structured fitness program will alleviate the physical deficiencies noted in the "out of shape" categories listed above as well as provide education and experience concerning physical fitness exercises and workouts.

My goal is to provide challenging workout sessions using endurance and strength exercises to help you reach your fitness goals. Employing a cross-training philosophy, the training plan was developed to avoid over-training and reduce the risk of overuse injuries. These sessions include general physical conditioning activities and are similar in design as the physical training workouts conducted daily throughout the armed forces.

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The Weekly Exercise Plan

All you need for this week’s workouts are access to a pull-up bar, and access to a swimming pool. If you do not have access to a place to swim, substitute that portion of the workout with a jog mixed with calisthenics. If you’re new to fitness and working out, I suggest that you start at 25% of the provided routine and gradually progress from there. If you are in an excellent state of conditioning, you can supplement your existing routine with the workouts provided.

Days which are not presented are rest days. Time and effort put into mastering strength and conditioning exercises require recuperation periods. Rest allows your body time to rebuild and strengthen muscles.

Many workouts can be completed in 30 minutes or less, but are intense. The workouts which develop cardiovascular endurance require more time since endurance is about sustaining activities over time. Enjoy yourself and try to push beyond your comfort zone.

Sunday

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The goal of this training session is to increase stamina using a broad range of exercises. The featured activity is three rounds of run-calisthenics intervals; an 800 meter run immediately followed push-ups, squats and crunches. The work/rest interval should be 1:1; if it takes you five minutes to complete the work, rest five minutes then repeat.

EXERCISE(S)
SETS
REPETITIONS
High knee walk - Skipping - Partial side lunge - High knee run in place - Run in place butt kicks
1
6
 
 
 
Squat jump - Vertical jump - Hip thrust - Donkey kick - Bridge - Air squat
1
5
 
 
 
Walk
1
400m
 
 
 
Run + Push-up + Squat + Crunch*
3
800m / 10 / 15 / 20
 
 
 
Walk
1
400m
 
 
 
Stretch: Calf - Hurdler - Groin - Lower back - Chest - Delt - Triceps
2
10 seconds each
* Circuit

Monday

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This workout included a calisthenics period followed by a three mile run. The calisthenics period emphasized core exercises.

Core stability is the ability to control the position and movement of the central portion of the body. The core serves as the body's movement and power regulator. An increase in core stability can help maximize one's balance and athletic performance. Additionally, well conditioned core muscles help improve posture and reduce the risk of injury.

EXERCISE(S)
SETS
REPETITIONS
Partial lunge with twist - Hip thrust - Push-up - Bird dog - Air squat - Lunge Stretch - High knees - Standing quad stretch - Standing glute stretch - Donkey kick - Butt kick
1
6
 
 
 
Pull-up*
3
4
Crunch
3
10
Burpees
3
5
 
 
 
Front plank - Left plank - Right plank - Sit-up - Flutter kick**
5
30 sec/30 sec/30 sec/5/10
 
 
 
Crunches
2
50
 
 
 
Jog
1
3 miles
 
 
 
Stretch: Calf - Hamstring - Groin - Quad - Lower back - Triceps - Delts
1
15 seconds each
* Pull-ups, chin-ups or alternate between the two ** Conduct as a circuit. 1 min rest between rounds

Tuesday

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Upper body development and muscular endurance where the main ingredients of Tuesday's training session. The light upper body period included pull-ups, both bodyweight and loaded, as well as push-ups. A five minute circuit training period followed. The circuit was designed to be conducted in a intense manner and should result in a significant level of fatigue.

EXERCISE(S)
SETS
REPETITIONS
Skipping - Partial side lunge - Walking reverse lunge - Push-up - Walking lunge
1
6
 
 
 
Pull-up*
1
10
Push-up
1
12
Weighted chin/pull-up
2
5
 
 
 
Push-up + Mountain Climber + Lunge + Burpees
1
AMRAP 5 minutes (5 each)
 
 
 
Stretch: Calf - Hurdler - Groin - Lower back - Upper back - Chest
1
10 seconds each

Wednesday

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The daily workout focused on swim and water survival events. The training session included eight rounds of swim-calisthenics intervals. These intervals were meant to be intense using maximal effort on both the swim and calisthenics exercises with each round to be completed as quickly as possible. The work/rest was 1:2; if it takes one minute to complete the round, rest two minutes then repeat. While treading water, strive to conserve energy using the minimum effort required.

EXERCISE(S)
SETS
REPETITIONS
Partial lunge with twist - Hip thrust - Push-up - Bird dog - Air squat - Lunge Stretch - High knees - Standing quad stretch - Standing glute stretch - Donkey kick - Butt kicK
1
6
 
 
 
Pull-ups *
4
2
 
 
 
Swim + air squat + Push-up + Crunch
4
25m / 4 / 4 / 4
 
 
 
Swim
1
100m
Tread water
4
45 seconds
Tread water
1
4 minutes
 
 
 
Swim + Push-up + Flutter kick
4
25m / 3 / 4
 
 
 
Stretch: Calf - Hamstring - Groin - Quad - Lower back - Triceps - Delts
1
15 seconds each
 
 
 
* Pull-ups, chin-ups or alternate between both

Thursday

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A relatively short workout with a intense five minute circuit. Several core stability exercises preceded the circuit. The circuit was designed to encompass the muscular endurance and stamina components of physical fitness. Strive to complete as many rounds as possible within five minutes. Complete five repetitions of each exercise then move immediately to the next exercise.

EXERCISE(S)
SETS
REPETITIONS
Heel raise - Butt kick - Partial squat - Trunk twists - Arm circles
1
6
 
 
 
Crunch
2
AMRAP 1 minute
Front plank - Side planks - Bridge *
1
15 seconds each
 
 
 
Crunch - Squat thrust - Push-up - Dorsal Raise *
1
AMRAP 5 minutes (5 reps each)
 
 
 
Stretch: Calf - Groin - Quad - Lower back - Triceps
1
10 seconds each
* Circuit

Saturday

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A developmental exercise routine focusing on upper body strength and core stability. This workout may be done in a single session or completed as time permits any time during the day.

EXERCISE(S)
SETS
REPETITIONS
Trunk rotation - Trunk twist - Fore/aft trunk bends - Hi jack hi jill - Arm circles
1
6
 
 
 
Alternate Chin-/Pull-ups
8
2/3/4/5/5/4/3/2
Push-up
2
15
Front plank - Side planks - Bridge *
1
15 seconds each
 
 
 
Stretch: Hurdler - Quad - Delts - Chest - Triceps
2
10 seconds each
* Circuit

GET FIT!

Physical fitness is not a gift nor is physical conditioning a punishment. One thing that a fitness program can not improve is a lack of motivation and/or persistence. Getting physically fit and staying fit requires time, work and dedication. Your level of fitness is perishable…it is a use it or loss it deal. Physical readiness can not be outsourced…the exercises must be done by you…no one can get in shape for you. Improvement requires continual effort and perseverance...but the reward is great…a fit and healthy body capable of accomplishing things that a sedentary person could not.

Set goals, track your progress and encourage yourself to improve. A fit lifestyle; including regular exercise, healthy eating habits and proper rest will pay big dividends in achieving the goals you set for yourself.

Keep checking back as I have, and will continue, writing these military-style workout routines. Weekly, I’ll give you more advice and workouts that you can do nearly anywhere. In the meantime, visit my profile page http://hubpages.com/@kevinmcclernon where you can find all of my published fitness articles.

Please don’t hesitate to leave a comment with concerns, feedback or questions.

Until next time...stay healthy and get fit or fitter...

Semper Fidelis
Semper Fidelis | Source

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    • FutureBright1 profile image

      Quentin Ramon 6 months ago from Denver, Co

      Awesome article I workout 5 days a week and I recently started tracking every step with my new fit gear smartwatch.

      http://goo.gl/VdaOS7