Custom BOD Workout Routines
If you didn't already know this I am a huge fan of Beachbody's On Demand* service. Yes I am a Beachbody coach and yes I was a fan of their DVD programs before this service was created but now people have access to a much more diversified range of workout routines. Good-bye plateaus and good-bye boredom.
*If you don't know about On Demand check it out HERE.
So with this service I've created some alternate workout schedules for people wanting a little more variety. In the past you would buy a program and be stuck with that trainer and their schedule; now we have more freedom. I've done most of those programs so I've picked the routines that I believe are the best, more challenging and in many cases most fun. Feel free to follow the schedules below or modify them for your own schedule!
Table of Contents
- Blast the Fat
- Jimmie's Routine
- The Beginner
- More Coming Soon
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"Blast the Fat"
Notes: The schedule below assumes a lot. This is generally for someone already in decent shape, an hour a day is not an issue (sometimes a little more) and they have basic equipment.
Monday - Plyo Legs (P90X 1on1)
Tuesday - Chest & Back (P90X) + Abs*
Wednesday - Cardio (Body Beast)
Thursday - Legs & Back (P90X) + Abs*
Friday - Arms (Body Beast) or Just Arms (P90X 1on1)
Saturday - Med Ball Core Cardio (P90X 1on1) + Abs*
Sunday - Yoga (P90X3) or REST
*Abs - Killer Abs (P90X 1on1)
The Theory...
This routine was created for anyone who wants serious results or to break out of a plateau. As you'll notice it's heavy on resistance training and more specifically attacking the larger muscle groups often. This should achieve a maximum calorie burn while challenging the larger muscle groups to take your body to the next level. Plyo and other cardio routines have been added in for not only more calorie burn but because these routines will challenge you to a whole other level.
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"Jimmie's Routine"
Notes: Want to follow along with my routine? Well I'm blessed to have a beach and tons of amazing equipment at my disposal but this is about as close as it gets.
Monday - Plyo Legs (P90X 1on1)
Tuesday - Just Arms (P90X 1on1)
Wednesday - Chest & Back (P90X) + Abs*
Thursday - Legs (Body Beast)
Friday - Med Ball Core Cardio (P90X 1on1) + Abs*
Saturday - Yoga (P90X3) or REST
Sunday - Chest & Back (P90X)
*Abs - Killer Abs (P90X 1on1)
The Theory...
This is really just the routine I've fallen into over the years. I love gymnastics based strength, rock climbing and American Ninja Warrior Training. Obviously I couldn't include those routines in the schedule above since this in a BOD blog but this is about as close as it gets. My typical routine isn't the best and it's void of needed Cardio and the Yoga rarely happens but I'm a work in progress.
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"The Beginner"
Notes: This is for someone trying to rebuild, or build, the habit of working out. 10 minutes a day is all you need and if you can go longer, just do the routine again!
Monday - Cardio (10MinTrainer)
Tuesday - Total Body (10MinTrainer)
Wednesday - Abs (10MinTrainer)*
Thursday - Upper Body (10MinTrainer)
Friday - Core Cardio (10MinTrainer)
Saturday - Lower Body (10MinTrainer)
Sunday - Yoga Flex (10MinTrainer)*
*Abs - Killer Abs (P90X 1on1) - 20 min, substitute for an extra challenge
The Theory...
For the beginner focus should be placed on habit forming only. Perfect form, reps, sets, meal planning etc will all come into the picture soon enough. This is not to say you should go throw weights around and disregard your form or your eating habits. However, when you're first starting out we want to maintain our focus and energy on building the habit. The perfect workout routine and meal plan doesn't mean shit if you don't have the dedication to stick with it.
So keep focused on building those habits. Set an exact time of day to do you're workout, set a back up time and shoot for 10min/ day at least 5-7 times a week. Once this has become a habit and you feel like you're ready for the next step, then move onto 30 min a day 4-6 times per week and begin thinking about meal planning.
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More routines coming soon. If there's something you'd like to see please use the contact me form on the right and let me know what you'd like to see.
*If you don't know about On Demand check it out HERE.
*If you don't know about On Demand check it out HERE.
