After reviewing my workouts, I decided that I really couldn't do both the Density Workouts and Timed Sets Workouts at the same time. So, I decided to structure what I call my
"workout menu" from the following categories:
- Dynamic Warm Ups
- Pre-Hab Exercises (primarily for my knee but can be used for other problem areas)
- Strength Training (standard training, super sets, or circuits) + Finishers
- Interval Training (can be purely cardiovascular or can include timed sets)
- Static Stretching (done after warm-up to include foam rollers)
- Yoga (to ensure range of motion, posture, alignment, balance and flexibility
- Non-structured exercise (walking, gardening, cleaning, etc.)
My new
dynamic warm ups will include 10 repetitions of the following exercises:
- Y Squats
- Push Ups
- Diagonal Lunges
Pre-hab knee exercises will remain the same but the repetitions have increased to 30 and will be performed a minimum of 5 days per week. My strength training will be based on the
Men's Health Video (view in sidebar as well) but it will be over 2 weeks versus 4 weeks. In my next post I will talk about the rest of my workout. See you then!
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