^ Want to look like her? You gotta work out like her.
Finding a total body workout plan that helps you reach your goals is just as much about finding something that works for your lifestyle as it is finding something that is well designed. For some people, a highly structured plan that tells them precisely what to do every day of the week is exactly what they need. But for others, this will only lead to burnout. You know what kind of person you are. No matter how much you want to make a change and are committed to following along with a prescribed routine, we both know if that’s not your style, you’re going to get sick of “having” to do a certain workout on a given day, and quit. Workouts shouldn’t feel like a chore. They should give you the feeling of motivation, empowerment, and hope that you are making positive changes in your body and health.
Some of you may find success by having a little more autonomy in your workout routine, and that’s alright. Unfortunately, 99.9% of fitness bloggers, websites, “experts”, don’t create routines that allow for choice. They give you a set of exercises to complete, when to complete them, and set you off on your merry way. While this isn’t inherently bad, it doesn’t take into account the people who don’t/can’t stick to this method of training. For that reason, I’ve created a point-based total body workout system whereby various workouts have been assigned different point totals. Each week your only goal is to hit a specific number of points. Assigned points, total points required, and a few other key variables have been precisely calculated throughout trial and error with real-life clients. Rest assured, by sticking to the very general structure of this workout, you WILL make progress, you WILL develop the body you want, and you WILL improve your health.
The only structure you need to follow for this workout to be a success is as follows:
- Use the workouts listed for each point category, as these have been found to be most effective
- Don’t repeat the same workout back-to-back days
- Two days of rest a week is generally a good idea
The “Point” Total Body Workout Plan
1 Point Workouts – Good for days you are feeling less motivated, lack time for a full workout, or need a break but don’t want to skip working out completely. These workouts typically focus on one element of fitness, i.e. cardio, weight training, and are relatively simple in nature. You will not want to rely on these workouts too often as they are beginner in nature and a heavy emphasis on 1-pointers will not get you to your goals.
- 30-minute jog at a steady pace
- Weight training one body part, i.e. performing all chest exercises, all bicep exercises, etc.
- Bodyweight Blast Workout – 100 bodyweight squats/100 crunches/100 burpees
- 15 minutes HIIT (high intensity interval training) jump roping
- 1 hour of yoga
- 45 minutes cycling at a steady pace
- 20 minutes row machine
- Jumper – 25 box jumps/ 25 jump squats/ 25 jump jacks. Do 4 rounds total.
2 Point Workouts – These workouts bump the intensity. Filling this into your weekly routine will certainly help you begin advancing towards your goals. Mixing 2-pointers in with higher point workouts is a good formula to ensure you are getting proper rest and not overtraining, if you are a relatively new exerciser. if you are more advanced, use 2-pointers on days you are feeling a bit sluggish.
- Weight training – push/pull format , pick one of the following groups per day: back/biceps, chest/triceps/ shoulders, legs/abs. You decide the exercises, just aim for failure on your last rep or two of your final set.
- 60 minutes jog, steady pace
- 30 minute swim
- 60 minutes cycling, steady pace
- Power Lift Workout – 3 sets of 10 -squats, deadlifts, wide grip pullups (w/assistance if needed), military press, bench press, incline bench press, leg press
- 30 minutes HIIT (45 seconds work/45 seconds rest) jump roping
- 30 minutes HIIT (30 seconds elevated pace/45 seconds slower pace) rowing
- The Longest Mile workout
- The Slow Burn workout
- 1 hour spin class/pilates class/intense yoga/group fitness class of your choice
- The Black Diamond workout
3 Point Workouts – These workouts are no joke. Incorporating these into your weekly schedule is going to get you to your goals fast. As your fitness levels progress, you will likely be able to include more and more of these into your routine. Just be careful not to overdo it if you are still relatively new. These workouts will include advanced cardio and strength based elements into one routine to create a serious workout. Others will provide advanced HIIT only training which will fully exhaust your body.
- 60 minutes HIIT spriting, i.e. 30 seconds sprint/1:30 jog, repeat.
- Power HIIT workout – 3 x 10 Bench Press, HIIT (30 second work/30 second rest) burpees 10 minutes, 3 x 10 Military Press, HIIT (30 second work/30 second rest) mountain climbers 10 minutes, 3 x 10 Lat Pulldown, HIIT (30 second sprint/30 second cool down) cycling 10 minutes, 3 x 10 deadlifts, HIIT (30 second sprint/1:30 minute jog) sprinting 10 minutes. 60 seconds rest between weight exercises. Upon finish third set of weight exercise, go directly into HIIT exercise. Rest 1 minute after completing each HIIT exercise.
- The Heart Pounder workout
- The Dash Workout
- The Max Effect workout
- HIIT combo – 20 minutes HIIT cycling, 20 minutes HIIT jump rope, 20 minutes HIIT running
- Power cycling workout – 60 minutes stationary cycling with dumbbells. Over the course of an hour, perform 60 lateral raises, 60 front raises, 60 bicep curls, 60 military presses. 60 cross punches.
- Ab Effect – 500 crunches, 5 minutes planking (break up into as few sets as possible), 500 flutter kicks, 1000 jumps on the jump rope.
- 25 x 100 workout – Sprint 100 meters, rest 10 seconds, repeat 24 more times.
So looking at what we’ve got, I’ve given you 28 different workouts to follow along with. You may notice that not all of these options are total body workouts. However, when combined together to form a complete routine, the Point workout will deliver a total body workout that will deliver results fast. Most people settle into a routine of 5-6 different workouts and repeat those. That is fine, but if you plan on doing this long-term, make sure to continually include new workouts into your standard routine. One of the key concepts to any successful training plan is something that is unique to Share It Fitness and what we’ve built our name on; Body Diversity Training. Simply put, individuals who incorporate various forms of exercise into their routine (weight training, HIIT, yoga, bootcamp style workouts, plyometrics, pilates, cycling) are far more successful, fit, and healthy than those who focus almost exclusively on weight training or cardio training alone. The Point Workout relies on BDT to help you achieve your goals. Get diverse when picking your workouts and create your own total body routine that hits your muscles and cardiovascular system in different ways.
You may be wondering, what do I do with the points I accumulate? Well, it’s quite simple. Each week, you want to hit a total point value. If you go over that value, good for you! However, make sure you aren’t overtraining because that will have a reverse effect on your progress. Since this workout is customizable to any fitness level point totals are based on your current fitness ability. You know where you’re at, don’t underachieve, and find the category that is best for you.
Your Point Goals
- 7 (beginner)
- 9 (intermediate)
- 11 (advanced)
At the start of every 5th week on this plan, add 2 points to your weekly goal and go all out for that ONE week. This will be your Challenge Week. If you feel you can easily handle the additional 2 points, you know it’s time to push up to the next level, i.e. beginner to intermediate, intermediate to advanced. For advanced exercisers, think about adding an extra training day to your routine. For the most advanced exercisers, you should never be going beyond 18 points in a given week. Anything more than this will lead to over training and possible injury
So there you have it guys; a very simple and easy to follow routine that breaks away from the traditional structure that you’ve probably been used to seeing. I’ve seen real-life clients make HUGE gains on their own training in this format. There’s no reason anyone reading this can’t realize the same results. Keep up the good work, maintain your focus, and good things are sure to follow.
Like This Workout Plan?
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