Workout programs can be designed to improve your muscular strength or to improve your muscular and cardiovascular endurance. According to the American College of Sports Medicine, you should complete three to five days of moderately intense aerobic exercise and two days of strength training to reduce your risk of chronic disease. Routines must be progressively challenging to continuously enhance your health and fitness.
Circuit Training
Circuit training includes resistance and aerobic intervals. Rest periods vary from no rest to 60 seconds between stations. Perform one set of 12 to 15 repetitions of flat dumbbell chest presses, one-arm dumbbell rows, dumbbell sumo squats, straight-leg dumbbell dead lifts, dumbbell curls, two-arm dumbbell extensions, dumbbell shoulder presses and double crunches. Complete three rounds of the circuit. According to a 1999 study by E. Paul Roetert, PhD, published by the National Strength and Conditioning Association, 60-second rest intervals yield a slightly higher total caloric burn compared to a 20-second rest interval.
Muscle Building
In order to build muscle, complete four to six sets of six to 12 repetitions per exercise. Work your chest and triceps on Mondays with flat barbell bench presses, incline barbell bench presses, flat dumbbell flies, two-arm triceps extensions, triceps rope press downs and triceps dips. Train your legs and shoulders on Wednesdays with barbell squats, barbell dead lifts, lunges, dumbbell shoulder presses, upright barbell rows and dumbbell lateral raises. Build your back and biceps on Fridays with barbell rows, lateral pull downs, one-arm dumbbell rows, dumbbell curls, EZ barbell curls and concentration curls.
Bodyweight Routine
Improve your muscular fitness by using your body weight as resistance. Perform this routine in a gym, at home or in a hotel room. Perform four sets of 12 to 15 repetitions per exercise. Work your chest, shoulders and triceps by doing push-ups with your hands at shoulder-width distance, then with your hands wider than your shoulders. Mount a portable pull-up bar in a doorway to do pull-ups, building your back muscles and biceps. Use a stool or chair to position yourself on the pull-up bar; use your legs to push your chin over the bar as needed. Include body weight squats and lunges for your lower body as well as full sit-ups for your abdominal muscles. Lie on your tummy then lift your upper body and lower body toward the ceiling to engage your lower back muscles; your pelvis should remain in contact with the floor. According to a 2010 article in the Strength and Conditioning Journal by certified strength specialist Jeffrey S. Harrison, bodyweight exercises are more functional movements and may be made more difficult by using a weighted vest.
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- American College of Sports Medicine: Progression Models in Resistance Training for Adults
- "Strength and Conditioning Journal"; The Manipulation of Rest Duration While Completing a Circuit Weight-Training Protocol; Raul Roetert, Ph.D.; Dec. 1999
- "Strength and Conditioning Journal"; Bodyweight Training: A Return to Basics; Jeffrey Harrison, CSCS, NSCA-CPT; April 2010
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