To get the most benefit from a workout program you need to do the three basics of exercising — warm-ups/stretching, resistance and cardio.
The first part of this program is important because you need to get the body primed to work.
Like warming up your car on a cold winter morning, you will need to increase your body’s temperature. You raise your heart rate and deepen your breathing which gets the circulation moving faster and more oxygen into the body to produce the necessary energy for increased activity.
Although I do stretches every the day, I like to do a complete stretching program three times each week.
After stretching you can go right into doing resistance or cardio training. The choice is yours. From personal experience I find that doing resistance exercises before cardio gives me more strength and stamina to lift longer or heavier weights because I am not tired from doing my cardio routine. Again it a personal choice.
A good place to start is by doing the program laid out in the following article from Stack. It gives you a complete workout routine that offers the ability to scale up.
This Full-Body Workout Has Everything You Need
Have you already started your summer off-season conditioning program? Think of a quick full-body workout as having all the ingredients of a “complete meal.” Focusing only on building strength and size each workout is like having only protein on your plate without the necessary carbs and good fat (olive oil). To be a “complete” athlete, you need to include speed, endurance, balance and agility in your training.
The following short and intense full-body workout can be performed in 20 minutes while fulfilling each sport’s performance requirements.
- Two heavy dumbbells (80-90% RM)
- Three cones (or other markers)
- Water Bottle
- Perform the workout on non-consecutive days for adequate recovery.
- Use a football field or large open space for the various sprints and exercises.
- Place one cone or marker 20 yards away; a second cone 10 yards from first; and the third cone 20 yards from the second.
- Hydrate before, during and after the workout.
- Do a dynamic upper- and lower-body warm-up (e.g., Arm Circles and Lunges).
- Finish with a cool-down of upper- and lower-body static stretches for optimal range of motion and flexibility.
- Push-Ups/Forward Sprint. 10 Push-Ups immediately followed by 20-yard forward sprint.
- Reverse Sprint/Farmer’s Walk. Backpedal 20 yards, pick up dumbbells using good form (bent knees, hips out, back straight not rounded), and do 10-yard Farmer’s Walk. Put dumbbells down, rest 15 seconds, pick up dumbbells and do Farmer’s Walk 10 yards back to start position. Take a 15-second water break.
- Single-Leg Dumbbell Taps/Diagonal Sprints. Place both dumbbells upright about a few inches apart). Standing a foot away and centered between the dumbbells, lift your left foot off the ground with your knee bent. Reach across with your right hand and tap one dumbbell, rise up, and do 9 more reps. Repeat reps with your right foot off the ground, and immediately sprint diagonally right 10 yards, then diagonally 10 yards left. Backpedal to the start position, rest 30 seconds and hydrate.
- Farmer’s Walk/Push-Ups/Cariocas. Do a 20-yard Farmer’s Walk immediately followed by five Push-Ups, Cariocas to the left for 10 yards, five Push-Ups, and Cariocas to the right for 10 yards.
- Squat Thrusts/Planks. Do 10 Squat Thrusts immediately followed by a 10-second Prone Plank; then five Squat Thrusts/10-second Right Side Plank; then three Squat Thrusts/10-second Left Side Plank. Hydrate and finish with the static stretches.
You can view the original post here
P.S. To get the full benefit from any workout program you need to nourish your body with proper foods. I like to have a protein drink after each strenuous routine because it feeds to muscles that were broken down. Remember to use a protein drink made from whey concentrate and not isolate.
P.P.S. Another great workout program that’s geared to pre-diabetics and diabetics can be found at How to Prevent Pre-diabetes. Or click on the link in the upper right of this page.