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I tried to do pushups last night and I honestly had a near death experience

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10 Minute Workout For Men At Home | Total Body Workout For Men | Cardio Routine | HASfit 102311 (by KozakSportsPerform)

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From a glance, weight loss is simple. Eat less and move more. But its actually a lot more complex than that. First of all, I would like to say that weight loss is 70% diet and 30% exercise. You can...

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INSANITY WORKOUTS ONLINE Fit Test Plyometric Cardio Circuit Cardio Power & Resistance Cardio Recovery Pure Cardio Cardio Abs Core Cardio & Balance Max Interval Circuit Max Interval Plyo Max Cardio...

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I came across this system when reading Men’s Health “Power Training” book (see picture below)… it breaks down the body into planes of movement… this system works as a great reference when planning workouts. The book also breaks exercises down into Bi-Lateral (2 arms at a time) example= bench press and Uni-Lateral (1 arm at a time) example= Dumbbell Chest Press

You can program workouts however you like but some popular methods are…

Push/Pull

Workout A (bi-lateral): Explosive/Knee Dom/Horizontal Push/Vertical Push/Stability

Workout B (uni-lateral): Explosive/Hip Dom/Horizontal Pull/Vertical Pull/Roational

Workout C (uni-lateral): Explosive/Knee Dom/Horizontal Push/Vertical Push/Stability

Workout D (bi-lateral): Explosive/Hip Dom/Horizontal Pull/Vertical Pull/Roational

Full Body

Workout A (bi-lateral): Include one movement from each category

Workout B (uni-lateral): Include one movement from each category

EXAMPLES

Explosive: Power Clean/Jump Shrug/Snatch/Squat Jump

Knee Dominant: Back & Front Squat/ Deadlift

Hip Dominant: Stiff Leg Deadlift/ Back Extension

Horizontal Pull: Barbell Row/ Dumbbell Row

Horizontal Push: Bench Press/ Dumbbell Chest Press

Vertical Pull: Weighted or Plyo Pull Up/ Pull Up

Vertical Push: Overhead Press/Dumbbell Overhead Press

Rotational: Russian Twist/Bicycle Crunch

Stability: Plank

Note: all of these movements can be performed both bi-laterally (2 arms) or uni-laterally (1 arm)

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The purpose of this series of articles is to explain the various areas of development an individual should consider when creating a balanced fitness program. Programs designed in this way allow for growth in several areas as opposed to sticking with one domain.

In future posts each category will be examined individually, the overall objective is for you to be able to create a balanced program for yourself with a lifetime of improvement.

I break this down into four categories

Bodyweight Movement

Weightlifting Movements

Metabolic Conditioning

Mobility/Flexibility

Bodyweight Movements: the ability to move ones body-weight through resistance is very important for real life strength. Push ups, pull ups, air squats, burpees, handstands the list is endless.

Weightlifting Movements: learning to perform compound lifts such as the Squat, Deadlift and Power Clean are essential. The combination of Power-Lifting and Olympic Movements provide an invaluable tool for growth.

Metabolic Conditioning: all the skill in the world will be useless if you are too tired to perform. Pushing yourself through tough workouts will not only develop your gas tank, it can also build unbreakable mental toughness that flows out into your everyday life.

Mobility/Flexibility: the most important but often overlooked area. Setting aside time to warm up and cool down is demanded if you are truly committed to your improvement. No excuses.

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