Skip to content

On Programs & A Short Workout

Milton Holdiem
Milton Holdiem
1 min read

Weekly Newsletter #5 (5/10/21)

🌱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:

  1. Start slow- it’s about the long game. Pace yourself on weight and reps. Move with quality,
  2. Make time- set exact dates and times for your workouts
  3. 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.
  4. 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.
  5. 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 Weekly

Milton Holdiem Twitter

I'm a fitness coach, but always learning. Cold brew drinker. Curator of corny dad jokes. Constantly looking towards the brighter side of things. ☀️

Comments


Related Posts

Members Public

🌱 Rest Days are Growth Days

Rest days lead to gains It's tempting to start your training journey and think, I'm going to train EVERY DAY. Workouts lead to gains, so the more you train, the more you grow, right? Not exactly. Training breaks down your body, then rest days allow you to grow, adapting to

🌱 Rest Days are Growth Days
Members Public

🌱 Training during Travel

Should you workout on vacation? Long story short, it depends on what you enjoy doing, and if your goals require it. Taking a week off isn't going to kill your strength gains. You should train on vacation if... * If you want to. * If your goals require it. If you're competing

Me doing a handstand in Hawaii on my honeymoon
Members Public

🌱 A Better Way to Think of Injuries

When it comes to injury, it's common to think single movements get you hurt. "Deadlifts and kettlebell swings will hurt your back." "Sprinting gives you shin splints." "Pullups lead to shoulder problems" Instead, I invite you to take a step back and look at the bigger picture. It's probably not

🌱 A Better Way to Think of Injuries