On Programs & A Short Workout

10 May 2021 — 1 min read

🌱Growth thoughts

When working out towards a goal, a program is the key to getting there efficiently.

Doing random workouts will get you fitter. Movement is a good thing. But a well-designed workout program addresses specific goals, saving you time (and brainpower) in the process.

It’s kind of like sitting down with everything you need on the desk and a list of tasks to be completed, arranged in order of importance.

Rules for starting a new workout program:

Start slow- it’s about the long game. Pace yourself on weight and reps. Move with quality,
Make time- set exact dates and times for your workouts
Plan to fail- What are 3 things that can go wrong? Write them down. Busy work schedule? Train after. Can’t do it after? Wake up a little earlier.
Say NO- this pairs well with planning to fail. What’s something you need to say no to in order to ensure sticking to a plan? Saying NO to social media during a workout? Saying NO to wifi and yes to airplane mode? Eliminate distraction, it can wait.
PIVOT - When things go wrong, (and they will) go back to where you left off and continue. No worries!

💧Making Time

If your day gets busy and life happens today, here’s a 8 Min full-body workout to do right before eating dinner, or just before you get into the shower.

💧FLOW 8
Work at a sustainable pace for 8 Min:

4-6 Reps - Pushup Walkouts
6-9 Reps/side - Split Squats
20-30 Secs/side Bird-Dog Holds

Rinse and repeat for 8 min, with the intention of simply moving.

Think about getting your chest to the floor on the pushup walkouts.
Keep the weight on your base leg (front leg) on the split squats.
Focus on breathing on the bird-dogs.

The Newsletter

Milton Holdiem Twitter

Focused on coaching busy professionals. Cold brew drinker. Constantly looking towards the brighter side of things. ☀️

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