10d • General discussion
Strength Training and Cardio Cheat Sheet
Hey all, I wanted to post a cheat sheet for programming strength training and cardio! Using this can be an easy way to throw a workout plan together without overthinking it. It's not a perfect system by any means, but it will get you 90% of the results you're looking for.
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For strength training, pick one exercise from each category:
1) Upper body push: bench press, push ups, shoulder press 💪
2) Upper body pull: barbell/dumbbell row, pull up, chin up, inverted row, lat pulldown 💪
3) Lower body push: back squat/front squat, lunge (forward, reverse, walking), Bulgarian split squat 🦵
4) Lower body pull: conventional deadlift, Romanian deadlift, leg curl, hip thrust 🦵
5) Core: plank, sit up, crunch, hanging leg lifts, dead bugs, Russian twists
Perform somewhere between 8-15 repetitions for 3 sets for all movements. Do three sessions per week with a day of rest in between, Mon/Wed/Fri or Tue/Thu/Sat.
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For cardio, pick a modality 🏊♀️🏃 (running, cycling, swimming, elliptical, etc.) or multiple and perform one session three days per week, alternating with the strength training days. Scale distance and intensity of examples below to your current abilities.
😅 Day 1: Threshold day
- Pick a distance and try to cover it in as short a time as possible- for example running 2 miles as quickly as possible
- Pick a duration and try to go as far as you can in that time- for example 30 minutes cycling as many miles as you can
🐆 Day 2: Interval day. Pick your interval set up based on what your goals are
- Training for a sport like basketball, soccer, or pickleball, do shorter bursts followed by matching rest periods- for example: 12 rounds of 1 minute on 1 minute off; 6 rounds of 30 seconds on 30 seconds off and 6 rounds of 1 minute on 1 minute off
- Training for a longer event like ironman, marathon/half marathon, perform longer intervals with shorter rest periods- for example: 4-6 rounds of 4 minutes on 3 minutes off; 12 rounds of 2 minutes on 1 minute off; 5 rounds of 5 minutes on 2 minutes off.
- Training for general health, somewhere in the middle, for example: 8 rounds of 90 seconds on 60 seconds off; 6 rounds of 2 minutes on 2 minutes off; 6 rounds of 1 minute on 2 minutes off and 6 rounds of 30 seconds on 90 seconds off.
🐢 Day 3: Long, slow distance
- Pick a distance or duration and go nice and slow for the entire time, like 45 minutes continuous running, 30 mile bike ride, 15 minute swim, etc.
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Strength Training and Cardio Cheat Sheet
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