Weekly Workouts You Actually Have Time For

Some training plans on Live to Live are time-intensive, and they’re specifically designed to help you achieve a major goal. I train like this when I’m preparing for a race or adventure, but during the off-season it’s important for me (physically and mentally) to focus on recovery and cross-training. This plan is all about building strength, maintaining balance, and still being able to have a life.

With the plan below you’ll notice more emphasis on strength training, and a reduced volume of cardio. When I run off-season I’m more focused on maintaining a base fitness level rather than increasing my mileage.

During the Fall and Winter seasons Tyler and I replace some strength workouts with rock climbing, but we’re focusing on the same muscle groups and the results are very similar to what you’ll achieve with the plan below.

Weekly Workout Plan

Sample Strength Routines

Definitions:

  • Very heavy weights = Can complete 6-7 reps maximum before failure
  • Heavy weights = Can complete 10 reps maximum before failure
  • Medium weights = Can complete 20 reps maximum before failure
  • Light weights = Can complete over 20 reps without failure
  • Reps = Repetitions

Upper Body – Pushing Muscles

Complete 3-5 rounds of the following circuit, resting for 1 minute in between each full set.

  1. Bench Press – 6 reps with very heavy weights, or 15 reps with medium weights
  2. Push-ups – 15-20 reps
  3. Shoulder Press – 6 reps with very heavy weights, or 15 reps with medium weights
  4. Triceps Dips – 15-20 reps

Upper Body – Pulling Muscles

Complete 3-5 rounds of the following circuit, resting for 1 minute in between each full set.

  1. Pull-Ups or Assisted Pull-Ups – 5-10 reps
  2. One-Arm Lat Rows – 6 reps each side with very heavy weight, or 15 reps each side with medium weights
  3. Bicep Curls – 6 reps with very heavy weight, or 12 reps with medium weight
  4. Farmer’s Walk – 30 seconds with heavy weights

Lower Body

Complete 3-5 rounds of the following circuit, resting for 1 minute in between each full set.

  1. Squats – 6 reps with very heavy weight, or 15 reps with medium weight
  2. Jump Squats – 20 reps
  3. Deadlift – 6 reps with very heavy weight, or 15 reps with medium weight
  4. Glute Bridges – 15 reps with medium weight, or 20 reps with light or no weight

Core

Complete 3 rounds of the following circuit, resting for 1 minute in between each full set.

  1. Weighted Sit-Ups – 20 reps
  2. Bicycles – 30 reps each side
  3. V-Ups – 15 reps
  4. Plank – 1 minute

 

 

Please note: I am not a licensed personal trainer or medical professional. Training plans, exercises, and related content on this website were derived from my own personal research and experience. While these routines have proven to be effective for me, you should always listen to your body and seek guidance from a medical professional before beginning a new exercise routine. 

What did you think? Feeling inspired?