At one point or another, we all must go through reinvention. Our bodies change, workout plans plateau, stagnate, or cease to work anymore, and the same goes for careers, jobs, or relationships.
We can initiate a reinvention ourselves, or be forced into one, but either way, we need to do our best to make it a successful one.
There’s a very strong connection between fitness and other aspects of our lives. The discipline it takes to transform your body through working out and eating healthy transfers into career and personal life, without a doubt. If you can push yourself through workouts and stay away from junk food, then there’s absolutely nothing holding you back from other successes.
I like to draw inspiration from my own life events to create my content because I know that someone out there can relate in some form or another. (See also: The 6-week Redemption workout plan, which drew from another stage of change during my early to mid-20s). The 6-week Reinvention workout plan is inspired by a nearly two-year long, difficult career reinvention I was going through.
Whether you’re just looking for a new routine to try, or you need to get on a workout plan to lose 10, 20, or more pounds, or you need a workout plan to distract you from other changes and transformations going on in your life — this is the one for you.
If it’s the latter, I also highly suggest you read my recent piece on my daily attitude readjustment project that I committed to. My piece on how to always have your best possible workout is another one to use for more motivation and focus while you train.
The 3 keys to a successful Reinvention
1. You’ve got to have an open mind to new or different things. If a workout routine you tried in the past didn’t work, then it’s time for change. If you’re going through career or personal change, the same idea applies.
2. True challenges are what reinvent our bodies. Going through the motions or speeding through workouts won’t do anything. Each workout within this plan has a small “challenge” to keep you on your toes.
3. Have confidence in yourself that you can succeed. If you don’t think you can lose that weight, or build that muscle, or make a big career change, then you probably won’t. Confidence can make or break a reinvention. Read my daily attitude readjustment project, then read it again.
How it works
You’ll commit to working out 4 days per week. The remaining three days can be used for active recovery (walking, hiking, stretching, etc.) or rest.
This is no nonsense strength and conditioning with no trendy gimmicks, just like every single other one of our 35 FREE workout plans. We’re all here to get results, and nobody has time for games. Get it in, eat clean, sleep well, try and manage your stress, and push yourself week over week.
Get in there and get after it. Try to increase the weight used or the reps you complete each week. Attempt to get better sleep at night, read this post to help with that. Eat lean and clean, check out our new premium recipe book, The Diet That Works Forever.
Day 1: Legs & Core
1.Plank+row, 3 sets of 10 reps / side
2.Single-leg deadlift, 3 sets of 10 reps / side
3A.Front squat x 8-10
3B.Bodyweight squat, x10
3C.Jump squat x 10
Complete 5 rounds. Rest 30-60s
4A.Lying leg raise x 10 reps
4B.Plank shoulder taps x 20
Rest 30s. Repeat 5 rounds
5. Man maker x as many as possible in 1 minute
Rest 60s. Repeat for 3 sets
Day 2: Push
1A. DB flye x 12
1B. DB reverse flye x 12
Complete 3 sets with 30s rest between.
2. DB bench press 5 sets x 8-10
3A. DB shoulder press x 8-10
3B. Heavy side lateral raises x 6-8
Complete 5 sets with 30s rest between.
4. Push-ups, 3-5 sets to failure with 30s rest between.
5. Ground to overhead x as many reps as possible in 60 seconds.
Rest 30s. Repeat 3-5 rounds.
Day 3: Active Recovery / Rest
Day 4: Pull + Core
1.Pulldown, 5 sets of 10-12 reps
2.Seated row, 5 sets of 10-12 reps
3.Pull-ups, 5 sets to failure
4.Squat+bicep curl, 5 sets of 10-12 reps
Rest 30-60s between all sets.
5A.Butterfly sit-up x 20 reps
5B.Lying leg raise x 10 reps
5C.Knee to elbow x 10 reps
Repeat 3-5 rounds. Minimal rest.
Day 5: Active Recovery / Rest
Day 6: Core & Cardio
*Before or after 30 minutes of steady-state cardio
1.Squat thrust x 60s
2. Knee to elbow plank x 10 / side
3. Lying leg raise x 10
4. Side kick-through x 30s
5. Downdog to push-up x 10
Repeat 5-7 rounds. Minimal rest.