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fitness workout workout plan

HFitness | Month 1 Workout Plan

Posted 03-25-2023, 10:47 AM
Before we start, it's essential to understand the concept of periodization. Periodization is an overall concept that divides a training program into specific time periods, each designed to achieve a specific training goal. In this workout plan, we'll follow a similar approach.

Here's a 5-step workout plan:

Mobility warm-up (5-10 minutes)
  • Child's Pose Arm Rotations
  • Global Neck Stretch
  • Hip Opener
  • Shoulder Rolls
  • Overhead Arm Circles
  • Alternating Floor Pigeon


CNS Prep (5-10 minutes)
  • Ape Reach Spine Roll
  • Crab Reach to Thoracic Bridge
  • Kneeling Spine Wave
  • Spine Roll


Push 1 (sub-max exertion) (20-30 minutes)
  • Single KB Alternating Swing (3 sets x 12-15 reps)
  • Single KB Windmill to Rotational Press (3 sets x 12-15 reps)
  • Single KB Leg Lifts Over KB (3 sets x 12-15 reps)
  • Quadruped Side Kick Through (3 sets x 12-15 reps)
  • Single KB Plank Taps (3 sets x 12-15 reps)
  • Crush Grip Row (3 sets x 12-15 reps)


Push 2 (max exertion) (20-30 minutes)
  • Double KB Clean (3 sets x 8-10 reps)
  • Single KB Hike Snatch to Push Press (3 sets x 8-10 reps)
  • Single KB Loaded Beast Clean to Squat (3 sets x 8-10 reps)
  • Suspended Inverted Row (Hold) (3 sets x 30-45 seconds)
  • Plank Burpee to Knee Strike (3 sets x 8-10 reps)


Decompression (5-10 minutes)
  • Floor Pigeon Hold
  • Alternating Thoracic Bridge
  • Hip Circle Wings
  • V-Up to Bicycle
  • 200-220 degree sauna (if possible obviously)

HYDRATE (especially if you used the sauna)

This workout plan follows a 5-step approach, starting with a mobility warm-up and CNS prep to activate your muscles and prepare your body for exercise. We then move on to Block A, which is designed to be a sub-maximum exertion workout, followed by Block B, which is a maximum exertion workout.

Lastly, we finish off with a decompression session that helps release tension and promote relaxation in your muscles. You can perform this workout plan 3-4 times a week for a month to keep yourself in shape.

For optimal performance during your workout and proper recovery afterward, it's important to consume a balanced meal that includes protein, carbohydrates, and healthy fats.

Before your workout, it's recommended to eat a meal that's high in carbohydrates to provide your body with the necessary energy to power through your exercise routine. Some examples of pre-workout meals could be oatmeal with fruit, yogurt with granola, or a peanut butter and jelly sandwich.

After your workout, it's important to consume a meal that includes protein to help repair and rebuild your muscles. Some examples of post-workout meals could be grilled chicken with vegetables, a turkey sandwich with avocado, or a protein shake with fruits.

It's also essential to stay hydrated before, during, and after your workout. Drinking water before and after your exercise routine can help regulate your body temperature, prevent dehydration, and aid in recovery. Don't drink too much water mid workout. It is important to keep hydrate in moderation to make sure you don't end up over drinking.

Remember to listen to your body and adjust your meals according to your individual needs and preferences. Consult with a healthcare professional or a registered dietitian for personalized nutrition advice based on your specific health goals and needs.

The routine that I personally followed today was:
  1. Small bowl of spaghetti with some butter + a bowl of strawberries
  2. 20 Minute digestion break
  3. Mobility warm-up
  4. Water break
  5. CNS Prep
  6. Water break
  7. Knee reinforcement exercises (Not in the workout plan because this was given to me by my physical therapist and isn't needed by the every day person)
  8. Water break
  9. Push 1
  10. Water break
  11. Push 2
  12. Water break
  13. Decompression
  14. Small water break
  15. Chocolate protein shake + chicken and waffles with hot honey
  16. Warm compress on my knees