Program Research: 40-Min Functional Full-Body Workout
Learning How to Research Fitness Routines
I assume that my personal training clients won't primarily depend on my written programs for the rest of their lives (as they shouldn't). I want you to be able to find something last minute, on the road, or on the fly and adapt it to your needs and wants. Although you don't have a formal fitness education, you should be able to adapt any program assigned to you by other trainers (funny, I didn't know they existed), found on Youtube (only fitness videos, please), or discovered in magazines (do they still exist?). Your lesson starts now with this program.
Principles to Keep in Mind
-Maintain a neutral spine through the movements. Most personal training clients can't support this position while performing the beloved burpees. I suggest performing the burpee off the bench instead of the ground. Your lower back will thank you!
-If you have a history of knee or lower back discomfort, begin each exercise at 25% of the range of motion and slowly increase the range based on your comfort. Don't force the movement if it isn't comfortable for the sake of humanity, pain, and your emotional well-being. Replace the movement or skip it. Reread this paragraph 3x to absorb it into your unconscious (my voice can be pretty persuasive when it presents itself subconsciously).
-Maintain the appropriate hip hinge to alleviate additional force on the knee and over-activate the quads. Also, stop your squat range BEFORE you posteriorly tilt your hips back. Any tilt back (rounding the spine) will require more work from your lower back to tilt back forward.
-Don't compensate, especially on the pushups (your shoulders will suffer). Perform the pushups on the Perfect Pushup handles or off a bench instead.
-Any plyometrics, like jumping, will fire your fast-twitch fibers (important for explosive action). If you can't control your momentum or your ankles feel weak, limit your range on the jump or perform a stationary exercise instead.
LoHi Personal Trainer test program / Photo: Evo Fitness
40-Min Functional Full-Body Workout
My sport-minded personal training clients in Denver will most likely test this fitness program. It captures the explosive circuits you find in many classes and conditioning programs. No additional equipment is needed, and it really can be performed anywhere. Be sure to consider my adaptations above when performing this routine and complete the assessment below.
Fitness Program
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which exercises would you swap out? What exercises do you like?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include a different ratio of exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month today…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
