The Fitness Journal

If you are in the process of designing a training program, you should consider incorporating the following exercise groups in your weight training workouts. There are plenty of exercises within each group so that you will be able to pick an exercise that allows you to work within your limitations.

Prehab Movements
Explosive Lifts
Knee Dominant – bilateral and or unilateral
Hip Dominant – bilateral and or unilateral
Horizontal Presses
Horizontal Pulls
Vertical Presses
Vertical Pulls
Core Training

It is important to note that you don’t need to do an exercise from each group at each workout.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

Here is a short workout that I did at the gym today.

Warm-up
3 minutes on the Concept 2 rower

Body
A Dumbbell Snatch – 4 x 5
B1 Chins – 3 x 5
B2 Dumbbell Bench – 3 x 6
C One-leg Goodmornings – 3 x 8
D Kneeling Cable Pull and Press 3 x 10

Light Stretch

Short and sweet.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

I have to say right from the beginning that other than some sprinting at high school, I have never been a runner and have had absolutely no interest in running. Given this, it was a huge shock to me that after listening to the audio version of Born To Run by Christopher McDougall, I am motivated to add some running to my training program. I still have no interest in doing any distance running but the idea of adding some barefoot running in the park to improve my strength and foot health is very tempting.

I commute to and from the studio at least once a day and generally listen to audio books on my travels. Born To Run is a great “read” and I recommend it wholeheartedly. It is both very informative and extremely entertaining and tells the story of McDougall’s running injuries, ultra distance running and the Tarahumara Indians. It also tells it like it is in relation to the problems with running shoes and the running shoe industry.

Do yourself a favour and either read or listen to Born To Run.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne