MY PERSONAL WORKOUT PROGRAM MY PERSONAL WORKOUT PROGRAM

MY PERSONAL WORKOUT PROGRAM

Author: CHRIS WONG FITNESS | | Categories: bodybuilding , bodyweight circuit , cardio , centreline boxing , Chris Wong Fitness , circuit workout , fit at 50 plus , fitness , in home personal trainer oakville , in home personal training oakville , mobile personal trainer oakville , mobile personal training oakville , oakville fitness , oakville ontario , online personal trainer oakville , online personal training oakville , weight training , workout , workout program

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I've been asked recently by several people what my personal strength and conditioning workout routine is, so that's what we're going to cover today. Although I post a lot of videos and it may seem like I workout every day, I don't. I often film several videos in one day and then post them over different days. Having recovery time is important as well as maintaining balance in your life. Working out is a part of your life, but you can't let it control your life. You are the one in charge. If you don't feel like it on a particular day, its perfectly alright to miss it. Don't listen to liars who say they've never missed a workout in five years or something like that. We're all human and our breaks are just as important as our workouts.

 

Now as far as structure and scheduling goes, I usually alternate weight training workouts with bodyweight training workouts. It's either done three days a week or four days a week. If its done three days per week, the schedule is as follows.

 

MONDAY - Weights

WEDNESDAY - Bodyweight

FRIDAY - Weights

 

Then I take the weekend off and on Monday, it starts with a bodyweight day

 

If I'm training four days a week, here's how it goes.

 

MONDAY - Weights

TUESDAY - Bodyweight

THURSDAY Weights

FRIDAY - Bodyweight

 

I then take the weekend off and then start back on Monday. I usually practice martial arts before the workout or I'll do it at a separate time. I almost always practice martial arts on the weekend as well. As many of you already know, I do Combat Saturday videos every week. However I never practice martial arts after a strength workout. Your muscles are pumped up and very tight after a workout, so punching a heavy bag at that time is not advisable.

 

My workouts change every month or so, but here's an example of what the workouts might look like.

 

BODYWEIGHT WORKOUT #1 (SUPERSETS)

Chinups supersetted with Dips

Inverted Rows supersetted with Knuckle Pushups

Burpees supersetted with Leg Curls on Stability Ball

 

CORE TRISET

Hanging Leg Raises

Ab Wheel Rollouts

Hip Thrusters

__________

 

BODYWEIGHT WORKOUT #2 (CIRCUIT)

Punisher Squats

Hindu Pushups

Side Lunge

Renegade Rows

Wideouts

Mountain Climbers

Bicycle Crunch

Ape Crawl

Bear Crawl

Crab Crawl

__________

 

WEIGHT WORKOUT #1 (SUPERSETS)

Dumbbell Bench Press supersetted with Cable Rows

Barbell High Pull supersetted with Arnold Press

Dumbbell Curls supersetted with Clap Pushups

Front Squats supersetted with Romanian Deadlift

Frog Crunch supersetted with Stir the Pot Core Exercise

__________

 

WEIGHT WORKOUT #2 (8 SETS OF 8 REPS / HIGHER VOLUME)

Incline Dumbbell Bench Press

Bentover Barbell Row

Lateral Raise

Cable Bicep Curl

Tricep Dips (close grip, parallel bar)

Goblet Squat

Kettlebell Swing

 

Anyway there's my fitness routine. It's tough but that's how I stay in shape. If you want to give it a try, let me know!

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