Full Armor: General Fitness
Point One Vision
General FitnessThis is a stand-alone template for persons wanting a well-balanced fitness program.
Apart from increasing strength, mobility and coordinated athleticism, this training experience is aimed at challenging your notion of a well-balanced pursuit of fitness. We will explore that by highlighting a variety of exercises and prescriptions inside and outside of the gym, along with breath practice and a broad spectrum of movement. This template is split into variances for men and women, with weekly prompts to consider about lifestyle choices and an invitation to reconsider your perspective about your health and fitness.
If you've felt burnt out by the persistent hustle of the gym culture, this template is the perfect opportunity to reconsider & reshape your perspective about health and fitness.
A
Breath Awareness
1 x 3:00
B
Diaphragm Opener
1 x 5:00
C
200m Breath Walk
Nasal Breathing (NB) Only
D
The goal of this session is to complete the entire session with nasal-breathing only. Do not go at a pace or effort that you cannot maintain diaphragmatic belly breaths. Be aware of the impact that your posture has on your ability to breathe well. 5 sets (10 minutes total) 30 sec. kettlebell farmer carry hold 30 sec. kettlebell front rack hold 30 sec. burpees 30 sec. rest
Nasal Breathing (NB) Only
E
5 sets (10 minutes total) 30 sec. bar hang or TRX/ring-suspension supine hold 30 sec. reverse plank hold 30 sec. burpees 30 sec. rest
Nasal Breathing (NB) Only
F
400m plate or sandbag hug carry Hold a sandbag or plate in front of your body as if you are “hugging” it. If you begin to mouth breath, drop the weight and recover your breath before picking it back up.
A
Breath Awareness
1 x 3:00
B
Diaphragm Opener
1 x 5:00
C
200m Breath Walk
Hip Flow (NB only)
D
For 10 minutes with nasal-breathing only: 10 glute bridge + 3-4 breath hold last rep 10 kneeling squats + 3-4 breath quad stretch last rep 10 cossack squats + 3-4 breath wide squat hold last rep 15-20 Russian kettlebell swings Recover your heart rate with a short walk if needed before you restart the set. Like Day 1, do not exceed a pace or effort that you cannot maintain the rhythm of your breath. This is not meant to be done quickly.
E
Tempo Pause Back Squat
F1
KB Straight-legged Deadlift
F2
Core Flexion
Conditioning
G
EMOM5: Ball Slams
At the start of every minute*, complete both movements within the minute for 5 sets: 4-5 ball slams + 4 alt. bag kick OR 10 punches** *The total time it takes to complete both movements shouldn’t exceed more than 20-25 seconds; then you will rest for the remainder of the minute to start your next set at the start of the next minute. **If equipment for kicks/punches is not available, substitute for a standing medball side-rotation throw to the wall (2-3 to each side)
A
Breath Awareness
1 x 3:00
B
Diaphragm Opener
1 x 5:00
C
200m Breath Walk
Scap Prep
D
2 sets: Scap series x 10 reps each 10 variance pushups 10-15 cable or band face pulls
E1
Back Squat
E2
Dumbbell Bench Press
E3
Lat Pulldown
E4
Dumbbell Seated Incline Press
A
Breath Awareness
1 x 3:00
B
Diaphragm Opener
1 x 5:00
C
200m Breath Walk
Endurance
D
3 sets (30 minutes total): 7 minute run, row or bike 3 minute rest If possible, do this workout outside - the run could performed on a trail or track or you may be allowed to take a row machine or stationary bike outside, too. You may substitute this session for a hike or outdoor bike ride, also.
E1
Alternating Bodyweight Lunge
E2
Posterior Extension
Learn
A
Choose one physical activity that is novel to you that will challenge you to learn and engage with a different community for the next 7 weeks and stick with it. This could include, but is not limited to: martial arts, dance, rock climbing, hockey, yoga, adult gymnastics, paddle boarding, or a group class at your gym.
