Author: Mike Simone

10 Ways to Look and Feel 10 Years Younger

I hate when people say, “I’m getting old.” I even say it myself sometimes, then I tell myself to stop it. We’re all getting older, but the idea of us falling apart by the day is nonsense. It’s a lie. You can look and feel 10 years younger if you treat yourself well. Every single day, there are plenty of people doing it. There’s also plenty of people that are not. The one’s that are know the daily habits that make it possible. They’re not exciting, they’re not new, but they work.

Need a workout plan to look and feel 10 years younger? Check out our 35+ free workout plans for different goals and ability levels.

1. Prioritize Sleep

I’ve noticed a huge difference when I get a solid 8-hour sleep. It rejuvenates me for the day ahead and plays a crucial role in managing my stress levels, which keeps me energized and recovered. Read also: 10 proven ways to get better sleep at night.

2. Hydration is Key

I would constantly be dehydrated and not really realize it, until I finally started to notice my performance and recovery dropping. Now I ensure I intake more than the recommended 8, 8-ounce glasses of water every day. It keeps my bodily functions smooth, including digestion.

3. The Power of Breathwork

Regular breathing exercises have been a lifesaver for me. It’s helped me manage stress and maintain a clear mind as well as help me come up with some of my best ideas. Read also: How to start a breathwork practice.

4. Digital Detox Before Bed

Social media, the news, everything is too much. One habit that’s significantly improved the quality of my sleep is avoiding electronics 1-2 hours before bed + for periodic walks throughout the day. This simple act of unplugging a keep my nerves and mood in check.

5. Journaling for Mental Health

Writing in my journal every day helps me organize my thoughts and manage stress. The less I feel scattered and stressed, the less my body aches, feels weak, or struggles to recover. Read also: How to get yourself out of a negative thought spiral.

6. Value Your Time

I do my best to remind myself to treat every minute like it’s my last. I make sure to spend time with the right people and engage in activities that I genuinely enjoy.

7. Commit to a Fitness Routine

Working out consistently is a non-negotiable part of my routine. The benefits go without saying. Check out our 35+ free workout plans for different goals and ability levels.

8. Incorporate Stretching into Your Routine

I’ve found that regular stretching, particularly at night, keeps me flexible and agile. It’s more than just a cool-down activity post-workout; it’s extra maintenance work. Read also: The evening winddown routine.

9. Eat Clean and Use Clean Products

I avoid processed foods and nourish my body with nutrient-dense, whole foods. I also choose natural personal care products to minimize exposure to potentially harmful chemicals. This clean living approach is reflected in my youthful appearance and energy levels.

10. Use Sunscreen

I’ve fried my skin in my 20s, not in my 30s. That was a huge mistake that I course corrected. Lathering up not only prevents premature wrinkles, but more importantly, reduces the risk of skin cancer.

Got a question or feedback? Hit up Mike on Instagram

April 3, 2024
The Perfect Day for Brain and Body Performance

I’m always in pursuit of getting fitter, physically and mentally, no matter what. Over the years, I’ve experimented with several strategies, methods, and techniques. What I’ve tested and taken away from those experiences has yielded me the following routine:

It all starts with sleep.

I need to go through my own sleep ritual to fall asleep and stay asleep. After that, I can only hope that my allergies are mild, and if they are not, I use saline spray.

My sleep ritual is: The whole place’s temp drops to about 60-65 degrees. I go through my seated or lying mobility movements. (For that routine, read this.) Then, I hop in a hot shower — I save the cold stuff for the morning as it’s a bit too stimulating at night time for me. I get into bed around the same time, 9PM or so, put my blue light blocking glasses on if I need to read or write. Then, I turn on continuous white noise, it’s basically a mash up of different frequencies that have been scientifically shown to help with sleep. If I wake in the middle of the night, I won’t look at my phone. Want to know more about how I learned to improve my sleep? Read this.

Rise at the same time.

My alarm is set for 5AM or 6AM depending on the day, but I usually wake up before it goes off.

Do a touch of mental work.

Once I’m up, before I do anything at all, no coffee, no food, I open my phone’s notes or physical notepad and write down the key high level objectives of the day. If I put it in my phone, I then always transfer it to paper so it’s right in front of me throughout the day. This is not deep thinking or complex problem solving. This is an interesting brief moment of time where I’m in a state of trance to where I can set up the bones of what the day should look like. The moment I get too detailed it falls apart. This time is 10-15 minutes, tops. The real work comes later.

Take in a mini-breakfast.

Sometimes I fast, other times I snack. It’s usually a small serving of carbs and protein; a half scoop of plant (or whey) protein with 5 grams of creatine along with a side of oats. I then take in 100 – 250 mg of caffeine depending on the upcoming workout.

Shock the system with hot and cold.

After I eat my snack, I take a quick hot and cold shower with slightly more hits of cold worked in. While the caffeine is soaking in, I let the shower contrasting give me a jolt of energy. I start with hot, slowly drop the temperature until I get to bone cold. Once at the cold point, I’ll only breathe through my nose for 10 breaths, then bring the heat back up for 10 seconds or so. I’ll repeat this 3 times.

Crush the physical work for 45-60 minutes.

Every day. This is a nonnegotiable. And “crushing” doesn’t always imply it’s a hard workout, it means consistently showing up and doing what’s best for my body to be strong and mobile. Chances are it’s either: a heavy strength workout, a high-impact metabolic conditioning workout, a long, low-intensity cardio session like a run, row, or ski erg, or low-impact mobility or yoga. Want to know how I’m training in 2023? Check out my January workout plan, my February workout plan, and my March workout plan.

Refuel and rehydrate throughout the day.

After my workout of the day is over I get protein and carbs in immediately. If it was an extra long or tough routine, I’ll increase my portions. From there, I’ll eat every 3 hours or so. Each meal is a serving of protein, carbs, and fats. Curious about my daily diet? Read this.

Follow a 90/20 work to rest protocol for handling business.

Based on our reporting at TORIAL Media, we learned about something called the Pomodoro Technique. This is a time management method for bouts of mental work followed by recovery. Many experts seem to agree on: 90 minutes of mental work followed by a break of 20 minutes. I’ve found this to be very effective at getting things done and can repeat it several times throughout the day. The first 10, 15 or 20 minutes can be a bit of a struggle, or what experts like to call, “friction.” If I fight the friction, I’ll eventually get into flow, then stop at the 90 minute mark and go for a walk or do a series of stretches. I’ll do a minimum of three short walks per day.

Practice breathwork in the gaps of my schedule.

More recently, breathwork has played a crucial role in managing stress for me. Whenever I feel overwhelmed or anxious, I turn to apnea training, my preferred form of breathwork, to regain control and balance. Apnea training involves holding your breath for an extended period while either sitting or lying down, followed by a slow and controlled release of air. This practice not only helps in regulating the nervous system but also enhances mental clarity and focus. By incorporating apnea training into my daily routine, I’ve been able to improve my resilience to stress and maintain a calm, collected demeanor, even in challenging situations. For more on breathwork, read this.

Double-down on things when and where needed.

Foam rolling, deep tissue massage, acupuncture, infrared sauna, and cold showers are some of the recovery practices I integrate where and when needed. For example, I’m constantly using my Hypervolt percussion gun throughout the day on the muscles along my neck (not on the spine!) or quads. I’ll also foam roll or use a lacrosse ball in tight spots in my upper glute area. Ideal world, I’d be getting deep tissue massage as much as possible, but that’s unrealistic. Much of that is icing on the cake. What is above is what’s most important. Want to learn more about my favorite recovery strategies? Read this.

March 12, 2024
The 30-Day BLACK DRIP Workout Plan
A morning coffee, a ritual so deeply woven into the fabric of daily life, sparked a revelation about fitness — it’s not about complexity or convoluted regimens. It’s about the power of consistency.

BLACK DRIP is more than a fitness program — it’s a philosophy that celebrates showing up, embracing the fundamental routines, and finding strength in the ‘boring basics’. It’s a testament to the fact that, like the perfect cup of coffee, the most effective fitness strategies are often the simplest.

This program invites you to redefine your approach to fitness, stripping away the unnecessary and focusing on what truly matters — the commitment to show up for yourself, day in and day out, just as you would for your morning coffee.

BLACK DRIP was inspired by daily walks to Urbana Cafe & Gallery at 144 10th Ave in Chelsea, NY where a simple black drip & a splash of oat milk starts the day.

To compliment our coffee walk inspired BLACK DRIP workout plan, try our Performance Pudding in either in-person or make it at home yourself.

How the BLACK DRIP Workout Plan Works

The BLACK DRIP workout plan blends the diverse elements of training to ensure a holistic approach.
- Monday: Start your week strong. Engage in strength training exercises that build muscle and fortify your core. This session sets a robust tone for the week, laying a solid foundation for growth and resilience.
- Tuesday: Balance is key. Active recovery on Tuesday allows your muscles to recuperate while still staying engaged. Gentle movements and light exercises help in reducing soreness, improving flexibility, and preparing you for the intensity ahead.
- Wednesday: Midweek calls for an adrenaline rush. HIIT sessions are designed to push your limits, boost your metabolism, and enhance cardiovascular health. These short bursts of intense activity followed by brief recovery periods keep the workout challenging yet invigorating.
- Thursday: Dedicate this day to stretching. It’s vital for keeping your muscles flexible, strong, and healthy. Stretching ensures that your muscles can perform their best during more intense workouts, reducing the risk of injuries and aiding in muscle recovery.
- Friday: Revisit strength training with a renewed focus and energy. This second round not only reinforces what you’ve built but also pushes your limits, ensuring continual growth and improvement.
- Saturday: Endurance training on Saturday challenges you to maintain a steady pace over a longer duration. This is crucial for building stamina, improving mental grit, and enhancing overall cardiovascular health.
- Sunday: Wind down the week with another active recovery day. This day is essential to heal, reflect on the week’s progress, and mentally prepare for the challenges ahead.
Related: The perfect day for brain & body performance

The Directions

Progression is key to unlocking your full potential. Each week presents an opportunity to elevate your performance and challenge your limits, ensuring continuous growth and improvement.
- Strength Days: Elevate your strength training by incrementally increasing the weights you use each week. This gradual enhancement will not only build muscle but also improve endurance and overall strength. As you progress, focus on maintaining proper form to maximize the effectiveness of each exercise.
- HIIT Days: On High-Intensity Interval Training days, aim to enhance your speed, efficiency, and movement quality. Challenge yourself to perform each interval with more intensity and precision, gradually reducing rest periods or increasing the number of repetitions. This will boost your cardiovascular health and overall fitness level.
- Endurance Days: Each Saturday, strive to push your boundaries a bit further or last a little longer in your endurance activities. Whether it’s running an extra mile, cycling a few more minutes, or sustaining a steady pace for a longer duration, these incremental improvements will significantly boost your stamina and mental toughness.
This structured approach to progression ensures that with each passing week, you’re not just repeating routines, you’re surpassing your previous benchmarks. By the end of the 4-week cycle, you’ll find yourself stronger, faster, and more resilient.

Seem a little intense for you? Check out our Very Beginner Workout plan instead.

The BLACK DRIP Workouts

Monday – Strength

Plank 3x30s
Side Plank 3x30s
Squat 3×10
Lunge 3×10
Step Up 3×10
Rest 60s between sets

Tuesday – Active Recovery

Walk / Hike / Ruck for 30-60 minutes
Breathwork for 10-20 minutes

Wednesday – High Intensity Interval Training

10 Dumbbell Thrusts
10 Mountain Climbers
10 Lunges
10 Push-ups
10 Squat Thrusts
1 min Jumping Jacks
Complete 5, 7, or 10 rounds for time

Thursday – Stretch

World’s Greatest Stretch x5
Forward Fold x 60s
Seated Twist x60s / per side
Up Dog / Down Dog x 5
Bow x 30s
Repeat 2x

Friday – Strength

Push-up 3x max
Pull-up 3x max
Chest Press 3×10
Bent-Over Row 3×10
High Pull 3×10
Plank Row 3×10
Rest 60s between sets

Saturday – Endurance

Cardio of Choice at Easy/Low Intensity for 30, 45, or 60 minutes

Sunday – Active Recovery

Walk / Hike / Ruck for 30-60 minutes
Breathwork for 10-20 minutes
January 23, 2024
21 of the Most Frequently Asked Questions about Working Out

We have been answering questions about working out, fitness, and wellness for more than a decade. We’ve published articles, workout plans, meal plans, plus tips on mental fitness, productivity, and longevity, you name it.

Our knowledge base is a combination of personal experiences and experiments along with learnings from the hundreds of interviews and collaborations with other coaches, trainers, physicians, and wellness practitioners over the years.

You may also like: 35+ free workout plans for different goals and ability levels

Over these years we’ve fielded countless questions about working out and everything in between. Below is a list of 21 of the most frequently asked ones.

Have a question you want answered? Let us know on Instagram (@humanfitproject)

The Questions About Working Out We Hear the Most

Click the link on the question for the longer answer.

1. How do you stay motivated?

Short answer: You’ve got to have goals that are measurable and time-bound. And motivation must come within, not from someone or something else.

2. How do I get back into working out after taking time away?

Short answer: Don’t get caught up talking about restarting, just restart, but build up slowly.

3. I haven’t worked out in years — how do I get strong and lean?

Short answer: Similar to the above, find a program, start slow, and get into a consistent schedule. Good news about restarting after a long time off, you’ll see results fairly quickly.

4. How long does it take to see results from a workout plan?

Short answer: Depends on the goal, your adherence, nutrition, and mindset, but you generally speaking, you can start to see noticeable improvements in body composition and performance around a month.

5. What are the best exercises to get abs?

Short answer: Too many to list, but the most important factor is making sure you’re hitting them from every angle.

6. Are bodyweight workouts enough to get fit?

Short answer: Yes, but if you want to pack on muscle and build actual strength and not just muscular endurance, you’ll need to start throwing around some weights.

7. How often can I have a cheat meal?

Short answer: Depends on how well you know how your body reacts to food.

8. Is cardio the best way to lose weight?

Short answer: Nope. Strength training will make it a whole lot easier.

9. Why does my low back ache?

Short answer: It could a million things, but it’s highly possible it’s a weak core. That’s very fixable.

10. What supplements should I be taking?

Short answer: You’re going to see the most results from consistent exercise and a healthy diet. That’s not to say supplements can’t help, but it’s a very small percentage.

11. I think I eat healthy, but why can’t I lose weight?

Short answer: “Healthy” is different than conducive for weight loss. For example, avocados are incredibly healthy, but they are high in fat and if you’re eating 100 avocados in a day, you’re eating too much fat. Same applies for anything else. Portion control is key.

12. How much do I need to warm up before a workout?

Short answer: Five to 10 minutes or so. Just enough to loosen up. Make sure to move dynamically and save the static stretching for the end of your workouts.

13. What is the best way to cure sore muscles?

Short answer: Good nutrition, hydration, and gentle movement is the best course of action, but there are some other things that could help a little.

14. What should I order at restaurants?

Short answer: Watch out for dressings, sauces, glazes, oils, etc. Chances are the carbohydrate portions will be too much as well.

15. When is the best time to workout, morning or night?

Short answer: Whenever works for your schedule to be consistent.

16. What kind of strength training should I do if I run a lot?

Short answer: Definitely a couple days per week to keep your muscles strong to avoid injury. It may take some guessing and testing to find the right balance for you.

17. How do I stop food cravings?

Short answer: Eat small amounts throughout the day.

18. Why do you do barefoot workouts?

Short answer: Because I like the primal feel to it.

19. Can I do strength training and cardio in the same workout?

Short answer: Yes, but you’ll need to find the right balance as it can be counterproductive or cause you to overtrain.

20. Why are there different sets, reps, and rest in a workout plan?

Short answer: Depends if you’re focusing on strength, power, endurance, hypertrophy.

21. Do I need to work out to failure to see results?

Short answer: Depends. Constantly training to failure can be overtaxing and hurt recovery, but not training to failure could mean you’re not pushing or challenging yourself enough to see gains.

Looking to put all your new-found knowledge into action? Commit to one of our 35+ free workout plans for different goals and ability levels.

January 10, 2024
Redemption/24: A Journey Beyond Physical Fitness
Redemption/24 is the 2024 version of the original Redemption (2016) program. The goal with this updated version was to maintain the original, and most important message of the program, but redesign the workouts so they’re accessible for different age groups and fitness levels.

Redemption is where the true challenge lies not in the workouts themselves, but in the commitment to your deeper self. This program is more than a path to physical strength — it’s a gateway to rediscovering your inner fortitude and realigning with your core identity.

Enduring Redemption, you’ll feel tired, you’ll feel sore, but more importantly, you’ll feel an awakening of a powerful, confident spirit within. This isn’t just a fitness regimen — it’s a transformative experience that transcends the gym and seeps into every facet of your life.

Inspired by a personal journey of losing and finding oneself again, Redemption is for anyone who’s ever felt adrift, seeking a way back to their true path. It’s a testament to the power of self-commitment, a reminder that the strength gained through this program is a strength that can reshape your entire life.

Motivational mantras do not define this journey, the essence of Redemption is felt in every lift, every push, and every stride forward. It’s a silent yet powerful affirmation that if you can commit to this, if you can see it through, there’s nothing in life you can’t achieve.

Redemption is not just about building muscles or endurance — it’s about constructing a resilient, unyielding spirit. It’s about the triumph of the human will, the celebration of inner strength, and the realization that true power lies in commitment and perseverance.

Related: A daily attitude readjustment project

Related: How to avoid a negativity spiral

How Redemption/24 Works

It’s a combination of traditional strength training, circuit training, cardiovascular training + a series of mental fitness exercises.

The strength workouts are broken into splits throughout the week, but the full body is covered by the end. The mental fitness exercises should be performed daily.

In your second week of the program, your goal is to slightly increase the amount of resistance you use on your strength exercises.

In your third week, add an additional set to two exercises on strength days.

In your fourth week, go back to the original number of sets you were doing for all exercises, but attempt to increase the weight you use once again.

For your circuit training days, focus on being more efficient and improving your movement quality.

The Redemption/24 Workout Schedule

Monday: Chest, Shoulders & Triceps
Tuesday: Back & Biceps
Wednesday: Core Circuit
Thursday: Legs
Friday: OFF
Saturday: Bodyweight Circuit
Sunday: Low Intensity Cardio

The Redemption/24 Workouts

Monday: Chest, Shoulders & Triceps

1. DB bench press 4 x 8-12 reps
2. DB shoulder press 3 x 8-12 reps
3. Cable flye 4 x 8-12 reps
4. Side lateral raise 3 x 12 reps
5. Push up 3 x failure
6. DB skullcrusher 4 x 10-12 reps
7. Cable pushdown 3 x 8-12 reps

Rest 30-45 seconds between sets.

Tuesday: Back & Biceps

1. Deadlift or Bent-over row 4 x 8 reps
2. Lat pulldown 3 x 10-12 reps
3. Single-arm DB row 4 x 8-12 reps
4. Pull-up 3 x failure
5. Supermans 3 x failure
6. BB curl 4 x 8-12 reps
7. DB concentration curl 3 x 8-12 reps
8. Rope cable curl 4 x 8-12

Rest 30-45 seconds between sets

Wednesday: Core Circuit

Complete 6 rounds with good form. Rest 1 minute between rounds.

Side plank x 30 seconds
Elbow plank x 30 seconds
Flutter kicks x 30 seconds
Mountain climbers x 30 seconds
Squat thrust x 10 reps

Thursday: Legs

1. Bird dog row 3×8 reps
2. Front squat or goblet squat 4×8
3. Sumo deadlift 3×8
4. Walking lunge 3×12
5. Dumbbell step-up 3×10

Rest 30-45 seconds between sets

Friday: OFF

Go for a couple walks, stretch, hang out. Do some reading.

Saturday: Bodyweight Circuit

Complete 5, 7, or 10 rounds quickly, but with good form. Rest as needed, but keep it to a minimum.

Squat thrust / burpee x 20 seconds
Mountain climbers x 20 seconds
Push ups x 20 seconds
Jumping lunges x 20 seconds
Sit-ups x 20 seconds

Sunday: Low Intensity Cardio

30, 40, or 60 minutes of cardio of choice at a very low intensity / casual pace.

The Redemption/24 Mental Fitness Workouts

First thing out of bed, read the following:
- This is my daily attitude readjustment project
- My attitude discipline every day will be to read this document every morning.
- I will forget all of the bad things that happen to me.
- I will see the positive in all work assignments or projects — no matter how difficult or daunting.
- I will look for the positive in people and trust more.
- I will stop using negative words.
- I will recognize my depressive tendencies and acknowledge things I am grateful for.
In the middle of the day, schedules time for the following:
- 4 second inhale
- 7 second hold
- 8 second exhale
Repeat for 5-10 minutes.

In the evening, complete the following:
- Free write for 5 minutes around the following: What you’re feeling, what you accomplished in the day, and a small step you’ll take tomorrow to get you closer to what you want.
- Turn off your phone 1 hour before bed.
- Read a physical book for 10 – 15 minutes.
December 29, 2023
The dumbbell workout plan to build muscle at home

You’ve gotta have a dumbbell workout plan in your arsenal.

I love my pair of 20-pound dumbbells. Actually, I love my 15-pounders, too. For me, I usually use them to supplement my typical workouts in the gym, but after going through COVID, sometimes I’ll train at home for weeks on end.

While I believe the fastest, most effective way to building muscle and losing fat is traditional weight training, bodyweight or minimal equipment workouts can still create serious results. You don’t need to go to the gym to get fit. You can do a lot with a little, and this plan is all you need.

And if you’ve been following HFP for a while now, you’re very well aware that a large majority of weight management is diet. Still confused about food? Check out this piece on intuitive eating for lean muscle. It’s a solid, straight-forward, no-bs, layman’s guide to your body on food and how to figure it out for yourself.

Now, back to that pair of two dumbbells. The following plan will help you build muscle, lose fat, and increase your endurance in under an hour. Read on.

Now, back to that pair of two dumbbells. The following plan will help you build muscle, lose fat, and increase your endurance in under an hour. Read on.

How the 2-dumbbell workout plan works

Plan 1 is 4 days. Plan 2 is 3 days.

The 4 day plan is broken into splits of upper body and lower body. After you work one part of the body it has chance to recover the next day as you work the other. Cardio is optional, depending on how you physically feel and how well you’re seeing results.

The 3 day plan is broken into full body splits with a day of rest in between each of them. This is probably the best option for complete beginners as we train the entire body and have ample amount of rest. However, intermediates can easily add more reps, rounds, or reduce the rest to make this one serious challenge. More on that below.

If you’re more interested in bodyweight training, check our 10 best bodyweight workouts for building muscle and losing weight

Both plans, the 4-day and the 3-day will incorporate the three following techniques:

Circuits: all of the workouts will consist of a series of exercises in which you will perform one after the other with no rest (unless you need a little bit because you’re gassed). The purpose of this is to elevate your heart rate to increase the caloric burn. The overall goal is to move through the circuit or circuits as quickly as possible with good form.

Slow eccentrics: Eccentrics are a focus on the lowering or returning of the weight. When you lower a curl down, that’s the eccentric. When you curl the weight up, that’s the concentric. Slow eccentrics increase the intensity of an exercise by recruiting more muscle fibers. You’ll see what we mean when you start doing them. There will be specified exercises listed with “eccentric” before the name.

Statics: Statics are a pause in the finish spot of the exercise. To us the same example as above with the curl, when the weight is at the top, you’ll hold it there and squeeze for a prescribed amount of time. This is another great way to add variety into your workouts, especially when you’re limited with the amount of resistance you can use. There will be specified exercises listed with “static” before the name. Hold the last rep of the exercise for as long as possible.

The Benefits of Dumbbell Workouts

Dumbbell workouts are fantastic for several reasons. They’re versatile, allowing you to target multiple muscle groups for overall muscle mass enhancement. Adjustable dumbbells offer the flexibility to vary your resistance as you progress, making them suitable for all fitness levels. Whether you’re looking to build muscle or burn fat, dumbbells are a convenient and effective tool.

Maximizing Muscle Growth with Dumbbells

To capitalize on muscle growth, focus on exercises that work multiple muscle groups simultaneously. This approach, known as compound movements, includes exercises like dumbbell squats and deadlifts. They help increase muscle mass and improve functional strength. Additionally, varying your training volume – the number of sets and reps – can stimulate different aspects of muscle growth and endurance.

Tips for Maintaining Proper Form and Safety

Proper form is crucial for effective training and injury prevention. Especially for beginners, working with a personal trainer, even virtually, can provide valuable guidance. Key tips include keeping your core tight during exercises, ensuring your back is straight during movements like the bent-over row, and always controlling the weight during lifts to maintain muscle engagement.

Incorporating Dumbbells into Full Body Workouts

Dumbbells are not just for isolated exercises; they can be incorporated into dynamic full-body workouts. Use them in movements like the squat to press (thruster) to work both the lower and upper body simultaneously. Exercises like the dumbbell clean and press engage the entire body, providing a comprehensive workout that builds strength and improves cardiovascular fitness.

Building a Dumbbell Workout Routine

Creating an effective dumbbell workout routine involves balancing exercises for different muscle groups. Ensure you’re targeting both the upper and lower body evenly throughout the week. Incorporate dynamic movements for overall fitness and core exercises for stability and posture. This balanced approach ensures comprehensive development and reduces the risk of muscle imbalances.

Related: 35+ free workout plans for different goals and ability levels

The 4-day 2-dumbbell workout plan

Day 1: Upper Body

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1A. Eccentric DB push-up x10
1B. DB alternating bent-over row x10 (each side)
1C. Pull-up/chin-up x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

2A. DB hammer curl x10
2B. DB neutral-grip shoulder press x10
2C. Incline close-grip push-up x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

3A. Lying leg raise x10
3B. Superman x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

Day 2: Lower Body

1A. Eccentric DB squat x10
1B. DB reverse lunge x10 (each side)
1C. DB single-leg deadlift x10

2A. Plank shoulder tap x10 (each side)
2B. Glute bridge x10

Rest 45-60 seconds. Repeat for 3,5,7, or 10 rounds

Day 3: OFF/Cardio

Day 4: Upper Body

1A. Pull-up/chin-up x10
1B. Eccentric DB bent-over row x10 (both arms)
1C. Eccentric DB floor press x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

2A. Static DB side lateral raise x10
2B. DB open-palm curl x10
2C. DB lying tricep extension x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

3A. DB plank row x10
3B. Traditional sit-up x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

Day 5: Lower Body

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1A. Eccentric DB front squat x10
1B. Eccentric DB Bulgarian split squat x10 (each side)
1C. DB single-leg deadlift x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

2A. Traditional sit-up x10
2B. Single-leg glute bridge x10 (each side)

Rest 45-60 seconds. Repeat for 3-5 rounds.

Day 6: OFF/Cardio

Day 7: OFF/Cardio

In week two, attempt 11 or 12 reps per exercise. Or add an additional round.

The 3-day 2-dumbbell workout plan

Day 1: Full Body

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1A. DB thruster x 10
1B. Single-leg DB deadlift x10
1C. Traditional sit-up x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

2A. DB push-up x10
2B. Pull-up/chin-up x10
2C. DB reverse lunge x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

3A. DB side lateral raise x10
3B. DB alternating bent-over row x10
3C. DB front squat x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

Day 2: OFF/Cardio

Day 3: Full Body

1A. DB push-up and row x 10
1B. Pull-up/chin-up x10
1C. Plank shoulder tap x10 (each side)

Rest 45-60 seconds. Repeat for 3-5 rounds.

2A. DB front squat x10
2B. DB single-leg deadlift x10
2C. Lying leg raise x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

3A. DB neutral-grip shoulder press x10
3B. DB hammer curl x10
3C. Jump/hop squat x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

Day 4: OFF/Cardio

Day 5: Full Body

1A. DB squat+curl+press x 10
1B. DB push-up x10
1C. Traditional sit-up x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

2A. DB reverse lunge x10
2B. DB high pull x10
2C. DB open-palm curl x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

3A. Pull-up/chin-up x10
3B. DB alternating bent-over row x10
3C. Close-grip/diamond push-up x10

Rest 45-60 seconds. Repeat for 3-5 rounds.

Day 6: OFF/Cardio

Day 7: OFF

How to progress with the 2-dumbbell workout plan?

If you’re feeling it’s time to crank up the intensity a bit (and you should from week-to-week) in some way or another. You can easily do the following three things:

Add more rounds: start by adding 1 round to each of the circuits, then maybe 2 or 3.

More reps: Instead of going with the prescribed 10 reps, bump that up to 11, 12, 13+, whatever you can do.

Less rest: If you’re really just turning into a workout machine, drop the rest periods. Get even faster. Make your heart pound!

December 28, 2023
The 4-Week Pull-Up Workout Plan

Pull-ups are tough, but they’re one of the most important functional strength exercises there are. If you need to pull yourself up out of danger, being able to do pull-ups are going to make the task a whole lot easier. If you’re struggling to do your first pull-up, our 4-week pull-up workout plan will get you banging them out in no time. To learn more about the pull-up and pull up training, check out our piece on how to increase pull-ups from 0 to 10 reps. If you’re ready to jump right into working out, continue reading on.

Want more workout plans? Check out our collection of 35+ free workout plans for different fitness goals and abilities.

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Understanding the Muscles & Mechanics of Pull-Ups

Pull-ups are a powerhouse move, engaging a symphony of muscle groups to orchestrate one of the most effective upper body exercises. At the core of this exercise are your back muscles, specifically the latissimus dorsi, or ‘lats.’ These broad muscles on each side of your back are the primary drivers pulling you up towards the bar. But the engagement doesn’t stop there – your biceps and forearms get a serious workout too, as they flex and grip, giving you the pulling power you need. The synergistic work of these muscles not only strengthens your upper body but also enhances your overall pulling abilities.

But let’s not overlook the unsung heroes of the pull-up – the muscle stabilizers. As you hoist your body up, your trapezius, rhomboids, and deltoids (shoulder muscles) kick in, stabilizing your shoulder blades and providing support throughout the movement. Your core muscles, including the rectus abdominis, obliques, and transverse abdominis, also play a crucial role. They engage to keep your body stable and aligned, preventing swinging and ensuring a controlled motion. This full-body engagement makes pull-ups not just an upper body exercise, but a comprehensive workout that builds functional strength and muscle coordination.

How the 4-Week Pull-Up Workout Plan Works

First and foremost, even though this is a program specifically designed to focus on increasing your pull-ups, it’s also well-rounded to build total body functional strength and cardiovascular fitness.

Within the workout plan there are two days dedicated to “pulling” combined with “pushing” so that your body is balanced between the two actions or movement patterns. There is another day dedicated to carries and core which will help support your pull-up goals by increasing core stability and strength and grip strength.

The workout plan also includes a lower body or leg day, a mobility and active recovery day, a HIIT cardio day, and a long cardio day.

The 4-Week Pull-Up Workout Plan Directions

Before starting your pull up training plan, performing either 1 set of as many pull-ups on a standard pull up bar as possible to see what your benchmark is. Another option is to do multiple sets of dead hangs for as long as you can. Then, follow the program as written out below, but try and either increase the amount of reps you do, or the amount of resistance you use for your strength exercises. Once you’ve completed your fourth week, perform the pull-up or dead hang test to see how you’ve improved.

The 4-Week Pull-Up Workout Plan Weekly Schedule

Monday – Pull & Push

Dead Hang 3 sets x as long as possible
Push-up 3 sets x as long as possible
Lat Pull-Down 3 sets x 10 reps
Dumbbell Chest Press 3 sets x 10 reps
Seated Row 3 sets x 10 reps
Dumbbell Flye 3 sets x 10 reps

In week two, add two sets of scapular pull-ups for as many reps as possible after your three sets of dead hangs. In week three, replace your dead hangs with band assisted pull-ups. Simply loop a band around the pull up bar, step into the band, and do your pull-ups. If your gym has an assisted pull-up machine, even better. In week four, replace the band assisted pull-ups with eccentric pull-ups with the assist of a box. What you do is place a high box under the pull-up bar and jump up onto it so you’re at the top of a pull-up, but slowly lower yourself down. Do this for as many reps as possible.

Tuesday – HIIT Cardio

High Knees x 30 seconds
Mountain Climbers x 30 seconds
Squat Thrusts x 30 seconds

Rest 30 seconds. Repeat 5 rounds.

Jumping Lunge x 30 seconds
Butterfly sit-up x 30 seconds
Skaters x 30 seconds

Rest 30 seconds. Repeat 5 rounds.

Wednesday – Active Recovery / Mobility

Perform the following exercises from our Wind Down routine:

Upper back foam roll 3 sets x 30-60 seconds
Scorpions 3 sets x 5 reps
Swimmers 3 sets x 10 – 15 reps
Cobra 3 sets x 10 reps up and down
Thread the needle 3 sets x 5 reps
Child’s pose 3 sets x 30 seconds
Pigeon 3 sets x 30 seconds each side
90 / 90 transitions 3 sets x 5 reps each direction
Seated twist 3 sets x 30 seconds each
Forward fold 3 sets x 30 seconds
Bretzel stretch 3 sets x 30-60 seconds
Happy baby 3 sets x 30 seconds

Thursday – Legs, Carries & Core

Bird dog 3 sets x 10 reps
Goblet squat 3 sets x 10 reps
Bulgarian split squat 3 sets x 10 reps
Box jump 3 sets x 6 – 8 reps
Lunge 3 sets x 10 reps
Farmer carry (very heavy) 3 carries x approx. 30 – 40 yards
Side plank 3 sets x as long as possible
Elbow plank 3 sets x as long as possible

Friday – Pull & Push

Suspension trainer curls 3 sets x as many as possible
Inverted rows 3 sets x as many as possible
Dead hang 3 sets as long as possible
Lat pull-down 3 sets x 10 reps
Dumbbell floor press 3 sets x 10 reps
Dumbbell flye 3 sets x 10 reps
Push-ups 3 sets x as many reps as possible

In week two, add two sets of scapular pull-ups for as many reps as possible after your three sets of dead hangs. In week three, replace your dead hangs with band assisted pull-ups. Simply loop a band around the pull up bar, step into the band, and do your pull-ups. If your gym has an assisted pull-up machine, even better. In week four, replace the band assisted pull-ups with eccentric pull-ups with the assist of a box. What you do is place a high box under the pull-up bar and jump up onto it so you’re at the top of a pull-up, but slowly lower yourself down. Do this for as many reps as possible.

Saturday – Off

Take this day for complete recovery.

Sunday – Long Cardio

Either run, bike, swim, ski, row, collectively for a minimum of 45 minutes as approximately 60% of your max heart rate or “zone 2”.

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December 27, 2023
The 7-Day Holistic Fitness Plan for Entrepreneurs and Executives
Entrepreneurs and executives need a holistic fitness plan as much as anyone. A tight schedule is no excuse. The effects of long hours and stress are too great to not counteract with exercise and self-care strategies.

This holistic fitness plan for entrepreneurs and executives will sharpen the mind and strengthen the body. It’s for all the high-performers out there that want the same success with their fitness and health as they want for their businesses.

We have the vision and strategy. You bring the discipline and grit that it takes to handle your business and apply it to your fitness and health.

You may also like: The perfect day for brain and body performance

And this: What to order from Whole Foods every week

The 7-Day Holistic Fitness Plan Overview

This one week blueprint leverages diverse fitness techniques tailored for the time-strapped yet result-oriented entrepreneurs and executives. Efficient and effective for maximum ROI.

Strength Workouts (2 Days a Week): Power-packed sessions aimed at muscle building and overall strength development.

High-Intensity Training (1 Day a Week): Efficient, rigorous routines designed to supercharge your metabolism and enhance cardiovascular health.

Long Cardio Session (1 Day a Week): Aimed at improving stamina and ensuring a robust cardiovascular system.

Desk Mobility Workout (As Much as Possible): We understand you’re often tethered to your desk. This routine is designed to be incorporated into your workday, targeting flexibility and mobility without needing to step away from your commitments.

Breathwork Practice (1 Time Per Day): Beyond the physical, the mind also needs a respite. Our curated breathwork sessions are not only tools for stress management but are also instrumental in improving focus and mental clarity. Read also: What is breathwork and how do you start?

Directions:

For peak results, this plan requires dedication, but more importantly, it mandates consistency:

Duration: Commit to this 7-day blueprint for a period of 6-8 weeks. This time frame allows for discernible, tangible results while also establishing a foundation for long-term habits.

Progressive Overload: On your strength training days, aim to incrementally increase your resistance—even if it’s by the smallest of margins. Over weeks, these tiny increments aggregate into significant strength gains.

High-Intensity Efficiency: Each week, strive to be more efficient in your high-intensity workouts. It’s not just about doing more, but about maximizing what you can achieve in the allocated time.

Daily Rituals: Incorporate the desk mobility workout into your daily routine. It takes but a few minutes and can be seamlessly integrated into your work breaks. Similarly, make the breathwork practice a daily ritual—it can be your morning awakening, your midday reset, or your evening wind-down.

Rest & Recovery: A high-performer knows the value of rejuvenation. Aim for a minimum of 8 hours of sleep every night. It’s not just about quantity, but the quality of deep, uninterrupted rest.

Remember, in the realm of high performance, there are no shortcuts. Embrace the journey.

*If you don’t have access to equipment, there is also a bodyweight only version of the plan below.

The Daily Rituals

Desk-side Mobility Moves
1. Neck Circles 5 times each direction
2. Hands Behind Your Head 20 second holds 2 times
3. Seated Rotations 5 times each direction
4. Seated Figure Four 20 second holds 2 times
5. Squat Hold 30 second hold 2 times
4-7-8 Breathing for Stress Relief and Management
1. Inhale (through the nose and from the belly, not the chest) for 4 seconds
2. Hold for 7 seconds
3. Exhale slowly from the mouth for 8 seconds.
4. Repeat for approximately 10 minutes per day, or for 2 – 3 minutes during high-stress situations.
The 7-Day Workout Plan

DAY 1: Monday
1. Bird Dog Row 3 sets x 10 reps with 30 seconds rest between sets
2. Barbell or Dumbbell Squats 4 sets x 8 reps with 60-90 seconds rest between sets
3. Barbell or Dumbbell Bench Press 4 sets x 8 reps with 60-90 seconds rest between sets
4. Dumbbell Lunges 3 sets x 12 reps each leg with 60 seconds between sets
5. Barbell or Dumbbell Bent Over Rows 3 sets of 10 reps with 60 seconds rest between sets
6. Plank Shoulder Taps 3 sets x max reps with 30 seconds rest between sets
DAY 2: Tuesday

Active Recovery (walk, hike, bike, and/or free stretching)

DAY 3: Wednesday
1. Side Plank 3 sets of 30 second holds on each side with 60 seconds rest between sets
2. Barbell or Dumbbell Deadlift 4 sets of 6 reps with 2 minutes rest between sets
3. Dumbbell Shoulder Press 3 sets of 10 reps with 60-90 seconds rest between sets
4. Pull-ups or Assisted Pull-ups 3 sets of max reps with 60-90 seconds rest between sets
5. Barbell or Dumbbell Bicep Curls 3 sets of 12 reps with 30-60 seconds rest between sets
6. Tricep Dips 3 sets of max reps with 30-60 seconds rest between sets
7. Hollow Hold 3 sets of max time holds with 30-60 seconds rest between sets
DAY 4: Thursday

Active Recovery (walk, hike, bike, and/or free stretching)

DAY 5: Friday

Perform this circuit as quickly as possible for 3 – 5 rounds with all out intensity and minimal rest between rounds.

Burpees: 10 reps
Kettlebell Swings: 20 reps
Push-ups: 30 reps
Jumping Lunges: 40 reps
Mountain Climbers: 50 (25 each leg)

DAY 6: Saturday

Active Recovery (walk, hike, bike, and/or free stretching)

DAY 7: Sunday

60 minutes of your preferred form of cardio. This could be a brisk walk, jogging, cycling, swimming, etc. Aim for a pace that elevates the heart rate to approximately Zone 2 or 60% of your maximum heart rate.

The 7-Day Workout Plan (Bodyweight Only)

DAY 1: Monday
1. Bird Dog – 3 sets x 10 reps with 30 seconds rest between sets.
2. Bodyweight Squats – 4 sets x max reps with 60-90 seconds rest between sets.
3. Push-ups (substitute for Bench Press) – 4 sets x max reps with 60-90 seconds rest between sets.
4. Reverse Lunges – 3 sets x max reps each leg with 60 seconds between sets.
5. Superman Lifts (substitute for Bent Over Rows) – 3 sets of max reps with 60 seconds rest between sets.
6. Plank Shoulder Taps – 3 sets x max reps with 30 seconds rest between sets.
DAY 2: Tuesday

Active Recovery (walk, hike, bike, and/or free stretching).

DAY 3: Wednesday
1. Side Plank – 3 sets of 30-second holds on each side with 60 seconds rest between sets.
2. Glute Bridges (substitute for Deadlift) – 4 sets of max reps with 60 seconds rest between sets.
3. Pike Push-ups (substitute for Shoulder Press) – 3 sets of max reps with 60-90 seconds rest between sets.
4. Inverted Rows (using a table or low bar, if possible) or Doorway Rows – 3 sets of max reps with 60-90 seconds rest between sets.
5. Diamond Push-ups – 3 sets of 10 reps with 30-60 seconds rest between sets.
6. Tricep Dips (using a chair or bench) – 3 sets of max reps with 30-60 seconds rest between sets.
7. Hollow Hold – 3 sets of max time holds with 30-60 seconds rest between sets.
DAY 4: Thursday

Active Recovery (walk, hike, bike, and/or free stretching).

DAY 5: Friday

Perform this circuit as quickly as possible for 3 – 5 rounds with all-out intensity and minimal rest between rounds.

Burpees: 10 reps
Bodyweight Squat Jumps (substitute for Kettlebell Swings): 20 reps
Push-ups: 30 reps
Jumping Lunges: 40 reps
Mountain Climbers: 50 (25 each leg)

DAY 6: Saturday

Active Recovery (walk, hike, bike, and/or free stretching).

DAY 7: Sunday

60 minutes of your preferred form of cardio. This could be a brisk walk, jogging, cycling, swimming, etc. Aim for a pace that elevates the heart rate to approximately Zone 2 or 60% of your maximum heart rate.
October 28, 2023
How to Work Out Imposter Syndrome in 60 Minutes

Imposter syndrome is more than a trending buzzword, it’s a psychological pattern that affects about 70% of people, according to the International Journal of Behavioral Science. As someone who has experienced it multiple times throughout my career, I can tell you, it’s a very real, very confusing and defeating. But, I have found some ways to work out imposter syndrome.

Here’s how I do it:

Understanding Imposter Syndrome

Imposter syndrome is where you doubt your abilities and fear being exposed as a “fraud,” despite evidence of competence. These feelings often strike when we’re faced with new opportunities, pushing us out of our comfort zones and challenging our self-perceptions. And, it can be a crippling self-doubt that holds you back if you don’t address it.

Assessing Your Imposter Syndrome

One of the first steps to overcome imposter syndrome is to understand why you’re feeling like an imposter. Spend some time reflecting on these feelings. What triggers them? How do you perceive failure and success? Write these down and get into the habit of challenging these perceptions.

Related: 10 habits to avoid a negativity spiral

Celebrate Your Wins

An excellent tactic that has helped me is to relive my achievements. We tend to focus on our shortcomings, mistakes, or failures, but it’s crucial to celebrate our victories. Reflect on your successes, dissect them, and understand how you contributed to them. Recognize your worth and let it reinforce your confidence. When I was going through a couple career lows, I remember journaling out how I go back onto the upswing during previous lows instead of sulking about what happened to get me in the low.

Mindfulness and Self-Compassion

Being mindful helps you to combat imposter syndrome effectively. Pay attention to when these feelings surface and practice self-compassion. Speak to yourself as you would to a friend. We’re often our own harshest critics, so being kinder to ourselves is a significant step toward silencing the imposter within. I’ve noticed that my mood on Monday morning’s can be a little off, the more I’ve come to recognize that, the more I’ve been able to manage it and expect it. I also recommend starting a breathwork practice to help you slow down and organize thoughts.

Checking In with Your Desires

A very profound realization I’ve had is that feelings of imposter syndrome can sometimes indicate you’re on a path you don’t genuinely wish to tread. If you’re feeling like an imposter in your role, it might be worth exploring whether this aligns with your true desires. Perhaps it’s your inner self urging you to seek something more fulfilling. For me, this was when I was working a sales job. I felt like an imposter, because, I was to an extent. I didn’t want to actually be doing that work. Be honest with yourself.

Ask Your Inner Circle

Finally, seek support. It was comforting to realize I wasn’t alone in feeling like an imposter. It’s a shared experience, and speaking about it with mentors, peers, or professionals can be incredibly helpful in working through out.

You’re Not Alone

It’s a common experience that affects many of us. However, by understanding why we feel this way, celebrating our achievements, practicing mindfulness, checking in with our desires, and seeking support, we can overcome these feelings and genuinely embrace our success. Trust yourself; you’re more capable and deserving than your inner critic lets you believe.

Related: My attitude readjustment project

The Imposter Syndrome Workout

There is a way to actually work out imposter syndrome. You ready?

Set a timer for 60 minutes and commit this time to the following mental exercises. Like a physical workout, it’s all about consistency and repetition. Don’t be discouraged if it’s tough at first—just as with physical training, it gets easier over time.

Warm-up (5 minutes): Like any good workout, start with a warm-up. Use these first few minutes to center your mind with deep breathing exercises. This is your mental stretching.

Identify Your Imposter Thoughts (20 minutes): Now it’s time to confront those imposter thoughts. Write or voice-record your thoughts and feelings that make you feel like an imposter. Spend a significant portion of your workout understanding your thoughts and feelings—it’s crucial to tackling the issue.

Record Your Successes (30 minutes): Time for the heavy lifting. Bring to mind times when you’ve been successful, and detail these instances as much as you can. Whether it’s writing them down or recording a voice note, this is a vital step in overcoming imposter syndrome by reminding yourself of your capabilities and achievements.

Cool Down – Self-Affirmations (5 minutes): Finally, wind down with some mental cool down exercises. Write or say out loud affirmations that remind you of your worth and abilities. This could be something as simple as, ‘I am capable and competent,’ or as specific as, ‘I am an excellent project manager because I successfully led a team to achieve our goals.’

Consistency is key in any exercise regimen. Repeat this mental workout regularly, and over time, you’ll notice your imposter syndrome diminishing, and your self-assuredness growing. Remember, you’re not an imposter in your fitness journey, nor in your professional or personal life. With time, practice, and patience, you can conquer imposter syndrome.

—

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October 27, 2023
The Injury-Resilient Runner’s Workout Plan
A runner’s #1 mistake: Not strength training.

While it’s true, the rule of specificity states that if you want to be a runner, you need to prioritize running, but that doesn’t mean to completely throw away the strength training. It just means to pull it back a bit. A runner’s workout plan needs strength days.

Erin Warwood, our managing editor, is hard at work on her running performance, but now wants to start incorporating more strength in the mix to keep herself injury resilient.

Below is the training blueprint she’ll be following over the next 8+ weeks and if you’ll be running more, you’ll want to get on this one too.

Related: How to start running for the first time

Related: Eating for muscle vs. eating for endurance

How the Injury-Resilient Runner’s Workout Plan Works

The focus will be on building or maintaining a solid base of core, upper body, and lower body strength.

There are lots of core exercise options, but here are some top choices:
- Bird dog, dead bug, plank variations (regular and side)
- Curl-ups or leg lifts (lying or hanging)
- Supermans, and any type of rotational movement, like cable chops.
A combination of these movements for three sets of 8-12 reps 2 – 3 days a week does the trick.

Next, we’ll strengthen your lower body, but place a bit more emphasis on your hips and backside (aka, the posterior chain). Single-leg exercises, like the single-leg deadlift, are a great option. Glute bridges and hip hinges are also helpful supporting exercises for your hamstrings and glutes. And all other variations of deadlifts and squats are a good idea to incorporate for variety and ensure there are no weak spots or “holes”.

For the upper body, basic chest presses and overhead presses are sufficient for “pushing” muscles and exercises like the row, pull-up, and or pulldown cover your “pulling” muscles. The goal here is to achieve balance throughout the body to improve performance.

Finally, maintain and improve your mobility and flexibility by stretching throughout the day whenever possible. Moving in different directions: Variations of spinal twists, quad, and hamstring stretches cover you.

Directions for the Injury-Resilient Runner’s Workout Plan

Follow the program as prescribed for 8 – 12 weeks. Slowly and incrementally increase the running mileage of your long runs week over week. Also, slowly and incrementally increase the amount of weight you use in your strength workout week over week.

The Weekly Workout Schedule

Monday: Upper Body Strength Workout + Core

Tuesday: Speed or Interval Run

Wednesday: Rest or Active Recovery

Thursday: Lower Body Strength Workout + Core

Friday: Rest or Shake Out Run

Saturday: Long Distance Run

Sunday: Rest or Active Recovery

The Weekly Workouts

Monday: Upper Body Strength Workout + Core

1. Bird Dog Row
3 sets of 10 reps

2. Side Planks
3 sets to failure on each side

3A. DB Bench Press
3 sets of 8-10 reps

3B. DB Row or Seated Row
3 sets of 8-10 reps

4A. DB Shoulder Press
3 sets of 10 reps

4B. Pull-ups or Assisted Pull-ups
3 sets for max reps (or 3 sets of 10 reps if assisted)

5A. Bench Curl or Leg Lifts
3 sets of 10 reps

5B. Supermans
3 sets of 15 reps

Tuesday: Speed or Interval Run

3 miles very fast or 400m repeats for 8 rounds with 1 minute walks between

Wednesday: Rest or Active Recovery

Thursday: Lower Body Strength Workout + Core

1. Bird Dog Row
3 sets of 10 reps

2. Single-leg Deadlift
3 sets of 10 reps

3. Front squat
3 sets of 8-10 reps

4. Lunges (Forward or Reverse)
3 sets of 12-15 reps

5. Cable Chops
3 sets of 10 reps

Friday: Rest or Shake Out Run

Take a complete rest day or go for an easy-paced run to allow for additional recovery before the long run.

Saturday: Long Distance Run

This is your key run of the week, focusing on building endurance. Gradually increase the mileage week over week.

Sunday: Rest or Active Recovery

Take a rest day or engage in low-impact activities such as walking, cycling, or gentle stretching to promote recovery and minimize leg fatigue.

Need a different workout plan? Check out any of our 35+ free ones. Looking for a bit more 1-on-1 assistance? Inquire about the few spots for coaching we have open here.

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October 20, 2023