Do you love strength training but also equally enjoy your cardio sessions? Why not mix the two training modalities in one workout? Experience the best of both worlds during this 30-day program designed to provide you with a solid foundation for movement and great jumping off point for your future training goals!
Who is this program for?
Many of us have training goals that contain markers of improvement for both strength and cardio performance, and there are many reasons for which we might want to maximize our time in-training by combining the two focuses in one workout. Whether you’re short on time for training, still trying to figure out which type(s) of training works best for your goals and needs, or simply just prefer multi-modality training, including strength and cardio in one session has appeal and applicability to nearly all of us. This program is a great option for anyone looking to:
- improve overall fitness while establishing a habit of consistent movement
- efficiently tackle the goal of creating a healthy lifestyle (both mentally and physically) with potential body composition changes
- experience variety in their training regimen, perhaps before the start of an upcoming phase of training with specific goals
- fine-tune their movement preferences to determine what training could look like in an upcoming training cycle
- enjoy movement!
What to expect?
Expect different mixes of strength and cardio training during most of the workouts, with the ratio, sequencing, and formatting of the two training types changing each week of the program. Each week also contains a mid-week low impact cardio/core routine, with some weeks also including additional mobility or active recovery work.
Program Roadmap:
Week #1: Half Strength + Half Cardio Segments
Week #2: Sandwich: Strength / Cardio / Strength
Week #3: Sandwich: Cardio / Strength / Cardio
Week #4: Strength + Cardio Mixed Segments
Workout duration and intensity will gradually increase each week, but always remember to make your workout experiences work for you! Experiment with the natural “push and pull” of challenging yourself – you don’t have to max out your efforts during every workout or opt for all the exercise progressions. Think incremental progress versus trying to master everything in 4 short weeks, knowing that you can repeat this program in the future. A few days of less intense, restorative movement and/or rest are strongly recommended before future repeats of the program (or whatever your next training cycle brings) to give your mind and body some recovery time.
Equipment:
A range of light to moderately heavy weights relative to what you would use for upper and lower body strength exercises are recommended to fully take advantage of the many benefits of this program. This range of weight selections is relative to the exerciser! Your current level of fitness and training goals will help dictate your weight choices.
A mat will also be helpful for any on-floor exercises.
Your FB Team trainers for this program are Tasha, Erica, Brian, Patrice, Nicole, and Kayla. We all hope this program kickstarts a newfound or renewed enjoyment for moving your body and inspires some new training goals. Take it one day at a time, clap for yourselves, and celebrate the positive mental/physical shifts that come your way!