I’m past the stage in life where I workout to kill or punish myself. I’m at a stage where I want to maintain muscle and so level of cardiovascular fitness, but not leave the gym exhausted. That’s why I jokingly call this plan the ‘no sweat’ workout routine.
It’s both easy to learn and probably won’t have you in a full sweat when you’re finished. Keep in mind, this workout routine works because my diet is on point. You cannot outwork your fork. If you’re still eating the typical ‘American Diet’ full of carbs, sugar, and processed foods… you need to start with the easiest diet that kills hunger.
Once you have that in place, the no sweat workout will
- Keep your heart & lungs functioning well
- Boost metabolism & calorie burning (by adding muscle)
- Sculpt the body
- Circulate Lymphatic Fluid
- Correct muscle imbalances & inefficiencies that lead to orthopedic issues
FREE Youtube Workouts
Many of you are working out at home right now. I’ve recorded a series of workouts and stretching routines to help you ease back into a routine. These are the exercises I used with my clients, and still use for my personal workouts.
You can do them individually or in this order, for a complete, full body workout complete with ab work and flexibility.
- Abdominal/Core Routine – 7 mins
- Full body STRENGTH routine – 20 mins
- Lower Body Stretching Routine – 11 mins
- Upper Body Stretching Routine – 5 mins
I’ve listed the basics behind the workouts below, along with cardio recommendations which aren’t included on the Lazy Biohacker Youtube Channel… yet:) That said, if you’re new to strength workouts, your heart rate will get elevated during those workouts and you’ll defiantly get a ‘cardio’ workout just doing those for a while.
Workout Routine Design – 3 Elements
A balanced workout routine has three main elements, cardio, strength and flexibility. You can combine all three of these for a single one-hour workout, twice a week. Or, if shorter more frequent workouts are easier for your schedule, you can break them up on different days.
Cardio Workout 2x week, 20 mins
Shoot for 20-30 minutes of interval style training, two or three times a week. Walk, jog or swim at a steady pace, then speed it up until you’re out of breath, then slow back down until you catch your breath. Then do it again… and again, until you get to 20 minutes. You can do this with your strength or flexibility workout on the same day, or on a separate day.
Strength Workout 2x week, 30 mins
You should build up to strength training full body, twice a week. Use weights that you can barely lift when you get to 10 or 11 repetitions. If you haven’t life weights before, start with low weight and learn the movements first.
Alternate between upper and lower body exercises if you can. For example, do push ups then squats. It lets your muscles recover between sets and shunts the blood from upper to lower body, burning more calories.
Do two sets if time allows, it should take no more than 30 minutes. When you can easily complete 12 repetitions, increase the weight.
Include a core routine to keep your abdominal muscles and back strong and stable. That’s the foundation of all strength and stabilizes dynamic movement.
Ladies, it’s a myth that you’ll ‘bulk up’ from strength training. No baby weights.
Flexibility Workout 2x week, 10 mins
Muscles attach to bones. When muscles are tight pain follows and left untreated, eventually leads to orthopedic issues. Restoring the length and supllness to the muscles and connective tissue not only feels amazing, it will also restore range of motion and calm the mind.
You can either incorporate Yoga or a full-body stretching routine after each strength or cardio workout or on its own twice a week.
Workout Routine at Home or Gym?
This question depends on a few things. If you’re new to working out, you can totally start at home. You’ll need some light hand weights, a mat and a way to do cardio (walking, running, exercise bike, etc.).
Once you develop some strength, you’ll need heavier weights, especially for the large muscles of the legs and back. At that point you can either upgrade your home gym or join a gym.
I personally do home workouts a few days a week when I can’t make it to the gym, but prefer the gym workout routines for a couple of reasons. They have a variety of strength machines to choose from, which helps avoid plateaus. They also have recovery modalities like the cold pool, sauna, massage guns, and massage chairs. Lastly, I like to be among ‘my people’. Seeing other fitness-minded people motivates me and keeps me focused in a different way than working out on my own.