- Mobility work– Start off your workout with 5-10 minutes of foam rolling or stretching whatever is tight. For most of us, that will include our ankles, hips and shoulders. So stretching your calves, hip flexors and chest/pec muscles would be a good place to start. Spend 30 seconds to a minute on each side of each spot. If you have been exercising for any length of time, you probably have a bit of an idea of what you should be working on. If not, I would look for someone that is experienced with the Functional Movement Screen. Getting screened can give you an idea of what areas need some help.
- Strength work– Choose multi joint compound exercises like deadlifts, squats, presses and pullups. Aim for loads that will allow you to accomplish 3-5 reps with good form. Look for a total of 10-15 reps total per movement. 15-25 reps is okay for some of the lesser exercises like pullups or chest presses.
- Metabolic/Conditioning work– Finish your workout off with metabolic work that engages large amounts of muscle and/or gets your body moving across a large area.
Again, the goal here is to look at different ways to build on various fitness capacities, or general physical preparation. Last but not least, I want to show you a more streamlined approach to the “all in one workout”. This was actually the thought process behind the current workout in the KB 3:60 program, M.E.G.S. This is an acronym for Mobilize, Explode, Grind and Sweat. This circuit based program is ideal for those with limited time to train.