Best Fitness Plan (Part 2 Training Fitness Plan Day 1)

THE SHRED-DOWN TRAINING PLAN

Over the course of the next 21 days, you will be exercising almost every day, with only a few days of rest. The program will begin (Days 1–7) by attacking the entire body with full-body,  fast-paced workouts every other day with brief interval workouts, ab circuits, and longer duration, low-intensity cardio being alternated for non-lifting days. The next phase will include traditional, old-school, bodybuilding-style splits (Days 9–14). The final phase of the program will revert back to the original full-body workouts, but with an increased work capacity.

You will have a total of three days “off” during the program. Days 8, 11, and 13 will serve as complete recovery days. Days 6 and 17 will consist of a unique fat-burning and endurance/conditioning challenge.

KICKING INTO GEAR IN THE AM:

The Morning Grinder Workouts

The key to melting off fat is being active as much as possible, and these workouts produce short bursts of moderate to intense work that will help speed up the fat-burning process. It’s true, 21 days is not a lot of time, but it’s doable with some extra effort, and these Morning Grinder sessions are brief, effective ways to jump start your metabolism each day. Here are three sample workouts; switch and swap them, but do one every morning in a fasted state i.e., before breakfast. Is it a pain to have to work out every morning? Yes, but if you want it bad enough, you will do it.

GRINDER 1

JUMP ROPE – 1 MINUTE
BODY-WEIGHT SQUAT – 30 SECONDS
PLANK– 1 MINUTE
MOUNTAIN CLIMBER– 30 SECONDS
REST– 30 SECONDS
COMPLETE 3 SETS

GRINDER 2

MEDICINE BALL RUSSIAN TWIST– 30 REPS
SUPER-SET WITH:
MEDICINE BALL V-UP– AS MANY AS POSSIBLE
REST– 30 SECONDS
COMPLETE 4 SETS

GRINDER 3

DUMBBELL PUSH UP WITH ROW– 15 REPS
SUPER-SET WITH:
PRISONER SQUAT– 15 REPS
REST– 30 SECONDS
COMPLETE 3 SETS

TRAINING BENCHMARKS:

Power Hours

One of the most popular workout series’ on the Men’s Fitness social media streams are the Power Hour sessions. On Day 6, you will complete a scale-able Jump Rope and Run workout measured by time. On Day 17 you will complete another easily adjustable workout referred to as a Muscle Run. This workout will consist of running and various body-weight exercises at checkpoints.

DAY 1 Full Body

Full-body workouts sound like they would take a long time. But when you boil down the exercises you need to perform in order to cover every area, there are only three types you need to be concerned with-a push, a pull, and a squat. This is the ultimate in minimalism and works superbly for beginners or people who are short on time.

HOW IT WORKS

Any kind of pressing exercise will train your chest, shoulders, and triceps. Any pulling movement (a row or chin up variation) recruits your back, rear delts, biceps, and forearms. Squatting movements (and deadlifts, which aren’t quite a squat but require all the same muscles) take care of the quads, hamstrings, and glutes. Even your calves get some stimulation as they help to stabilize your squat. Your abs, of course, get worked on all these movement patterns, provided they are done with free weights rather than machines; also work to brace your spine throughout. The following workout, done with heavy weights, contains everything you need to put on size fast a squat, press, and pull up and you should be able to wrap it up within 45 minutes. 

DIRECTIONS

Complete all five sets for the squat and then perform the overhead press and weighted pull up in alternating fashion. That is, complete a set of the press, rest, then do a set of the pull up, rest again, and repeat until you have finished all five sets for each.

1 SQUAT

SETS: 5 REPS: 8–10 REST: 90 SEC.

Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder width and your toes turned slightly outward. Take a deep breath and bend your hips back and then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. Extend your hips to come back up, continuing to push your knees outward.

2A OVERHEAD PRESS

SETS: 5 REPS: 8–10 REST: 60 SEC.

Set the bar up in a squat rack or cage and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

BAD SHOULDERS?

Switch out overhead press for neutral grip dumbbell press.

2B WEIGHTED PULL-UP

SETS: 5 REPS: TO FAILURE REST: 90 SEC.

Attach a weighted belt to your waist, hold a dumbbell between your feet, or if you can not complete your reps with weight, use body weight alone. Hang from a pull-up bar with hands just outside shoulder width. Pull yourself up until your chin is over the bar.

The day 2 training discussed in Next Post.
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