5 July 2010 Imtiaz Desai

I’ve stated my position on what I believe you should be doing for optimal health and fitness. I’m not going to talk much more this week. Instead, I am going to provide you with an example of a micro-cycle that I would prescribe for your everyday Jack and Jill. In the field of strength and conditioning, a micro-cycle refers to a weeklong period of training.

pushups1 500x336 Eight Day Exercise Program Example

Movements Format Notes
Day One Deadlift 7 sets of 1 repetition Increase load with each set. Rest for 60 seconds between sets. Work up to a 1-rep maximum (1RM)
Day Two 1 round = 5 pull ups / 10 push ups / 15 squats Complete as many rounds as possible in 20 minutes. Perform inverted rows if you cannot perform a pull up. Record total number of rounds.
Day Three 5 x 400m sprints Rest for 2 minutes between intervals. Record total time spent for all 5 intervals.
Day Four REST
Day Five 1 round = 5 deadlifts (70% 1RM)/ 10 burpees Complete 5 rounds as fast as possible.
Day  Six 15 – 10 – 5 ring dips 60 – 40 – 20 double-unders (DU) As fast as possible, perform 15 ring dips / 60 DU / 10 ring dips / 40 DU… If you cannot perform a ring dips substitute with ring push ups. 3 single skips = 1 double under.
Day Seven 1 round = 100m sprint/ 3 tyre flips 10 rounds with 90 seconds rest between rounds. Get a tyre with a weight that is applicable to your strength from a local tyre shop.
Day Eight REST

Most of these workouts are commercial-gym friendly or doable outdoors. Look through the video links to ensure that you understand the correct movement technique and call on a professional if you are unsure. Grab a group of friends and perform the workouts together for a week. Do not forget that movement technique and intensity are paramount. Remember that this is an example of a micro-cycle that I might prescribe. I would not prescribe the same workouts on consecutive weeks and the format of subsequent weeks may vary drastically.

Have fun and post your results to the comments section!

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