Exercise Part 1: Frequency and Variety

For most of the workouts I will post in this blog, I will attempt to have a balance between cardio and strength training, with an emphasis on strength training. The simple reason for this is that I will assume most people know how to run in some form (though a post on proper form and shoes is in the works). However, since the societal emphasis on and education about weight training is a more recent phenomenon, I'll write more about that. Proper form is imperative, weight training done incorrectly can lead to severe injury. Proper form also includes appropriate weight; do not attempt to lift weights beyond your ability. It won't make you look any cooler and will probably only get you hurt.

Assuming you go to the gym 2-3 times per week, choose three muscle groups, and one exercise for each one. Do that sequence for three weeks, increasing the weight slightly each week. At the beginning of the fourth week, you would choose a different exercise for each muscle group, and start the process over.

Some muscle groups can be worked more consistently, especially the abs and core. I generally incorporate some sort of ab/core exercise every time I work out. This can be something short to finish off a workout; you don't have to spend your whole day to get in shape. Also, since many exercises can put pressure on the lower back, especially if it is weak, consistent lower back strengthening can be a good idea.

Example: Week 1 Routine:

21's arm curls (3 sets)
Tricep push-ups (3 sets x 10 reps)
Lat Pull-downs (3 sets x 10 reps)

40 walking Lunges holding weights (pay attention to form)
30 wall-ball squats with a 10 lb medicine ball

30 straight knee-ups
40 twisting knee-ups

Week 2 Routine:

21's arm curls (3 sets) +5 lbs
Tricep push-ups (3 sets x 12 reps)
Lat Pull-downs (3 sets x 10 reps) +10 lbs

40 walking Lunges holding weights +5 lbs (pay attention to form)
30 wall-ball squats with a 12 lb medicine ball

35 straight knee-ups
50 twisting knee-ups

Week 3 Routine:

21's arm curls (3 sets) +5 lbs (+10 lbs total)
Tricep push-ups (3 sets x 15 reps)
Lat Pull-downs (3 sets x 10 reps) +10 lbs (+20 lbs total)

40 walking Lunges holding weights +5 lbs (pay attention to form) (+10 lbs total)
30 wall-ball squats with a 15 lb medicine ball

40 straight knee-ups
60 twisting knee-ups