60 Minute Mixed Routine
Posted on 20. Jan, 2012 by Sam in Cardio Exercise Advice, Exercise Advice, Free Weight Exercise Advice
As you go about your workout program, it`s important that you consider the various different elements that make up a sound fitness plan.
If you want to see the best results possible, you should avoid strictly relying on just cardio training or strictly relying on just weight lifting as both are going to bring you the results that you`re after.
If you include only one of these key foundational elements, you`re missing out on half the benefits a good plan has to offer, so this must be avoided at all costs.
Let`s take a quick peak at what you should know about creating a 60 minute mixed routine so that you can get one added to your own program plan.
The Cardio Versus Weights First Debate
The first thing that needs to be touched upon is the often debated issue of whether you should perform your weight lifting workout first or whether it would be good to begin with cardio.
When looking at the answer to this question, it`s going to be best if you can perform your weights exercises first as these are the ones that will demand the most energy from you. Unless you`re someone who`s trying to compete in some form of sprinting or endurance based event where cardio training is essential, you should always lead off with the workout component that`s hardest.
Structuring Your Weights Workout
Second, you have to look at how you`ll go about structuring your weights workout. For best results you should aim to keep the heavy, compound lifts towards the start and then finish up with some superset and trisets of isolation movements.
This will help to reduce back on how much time you have to spend doing that session and ensure that you see the best results possible.
Don`t Leave Out Flexibility
Finally, last but not least, make sure that you don`t leave out flexibility training. Since you will have more time in this 60 minute mixed routine, you can afford to dedicate at least 10 minutes to your stretching.
Perform a stretch for each major muscle group and you`ll be setting yourself up for improvements over time. Remember flexibility is something that you have to work at over time and it`s not something that you`ll see improve overnight. Work hard and the results will come.
So let`s show you your 60 minute mixed routine. Remember to combine this with a proper fat burner such as Phen375 to push your fat loss results up a notch.
Weight Lifting
Bench Press - 2 sets of 8 reps
Squats - 2 sets of 8 reps
Horizontal Row - 2 sets of 8 reps
Step-Ups - 2 sets of 10 reps
Shoulder Press - 2 sets of 10 reps
Triset:
Bicep Curl - 1 set of 15 reps
Tricep Extension - 1 set of 15 reps
Lateral raise - 1 set of 15 reps
Triset:
Leg extension - 1 set of 15 reps
Hamstring curl - 1 set of 15 reps
Front Raise - 1 set of 15 reps
Cardio Component
5 minute warm-up
5 minutes at RPE 6
2 minutes at RPE 7
2 minutes at RPE 8
2 minutes at RPE 9
2 minutes at RPE 8
2 minutes at RPE 7
5 minutes at RPE 5
Stretching (10 minutes total)
Perform stretches for all major muscle groups, making sure to hold each stretch for 30-60 seconds.
So there you have your 60 minute mixed routine to get you started. Use this and you`ll be right on track to the long-term success that you`re after.
