Basic (Holiday) Training Program

A lot of people travel during the holidays or even spend more time at home, and the gym is the last place on your mind. We want to make sure that you can maintain your fitness and muscle mass throughout the festive season and our Sports Scientist has come up with a basic training program that you can do anywhere and anytime. Best of all, it’s only 3 days of the week that you need to exercise!

In this program, the focus is on full-body movements and non-weighted exercises. We want to maintain optimal strength by keeping the program on a challenging level. We will establish strength maintained by exercising to rep max and rep failure with training exercises.

Basic Terminology:

Day 1:

Lower body workout: 45 Minute Session with 45 to 75 second breaks in-between each rep and/or set. Start with a 5-minute warm-up or dynamic stretching. (This can include 3 minutes of Cardio Vascular exercise.)

End your session with a 5-minute cooldown, static stretching or yoga.

Day 2:

Rest Day

Day 3 :

Upper body workout: 45 Minute Session with 45 – 75 second breaks in-between each rep and/or set. Start with a 5-minute warm-up or dynamic stretching. (This can include 3 minutes of Cardio Vascular exercise.)

End your session with a 5-minute cooldown, static stretching or yoga.

Day 4 :

Rest Day

Day 5 :

Mixed and explosive workout: 1 Hour session with 45-75 second breaks in-between each rep and/or set. Start with a 5-minute warm-up or dynamic stretching. (This can include 3 minutes of Cardio Vascular exercise.)

End your session with a 5-minute cooldown, static stretching or yoga.

Day 6 & 7:

Rest Days

Alternatives on the plan:

You may also choose to do this training plan provided above in this way described below:

1) Day 1 – Workout Day

2) Day 2 – Workout Day

3) Day 3 – Rest Day

4) Day 4 – Rest Day

5) Day 5 – Workout Day

6) Day 6 – Rest Day

7) Day 7 – Rest Day

How to change up the intensity of the workout:

Shorter breaks (45 seconds or less) – would mean higher intensity (as less rest).

Longer breaks (75 seconds or more) – would mean lower intensity (as more rest).