Gym-Free Journal by Brett Stewart

Author:Brett Stewart [Stewart, Brett]
Language: eng
Format: epub
Publisher: Ulysses Press

PART 2:

THE PROGRAM

THE WORKOUT JOURNAL

Welcome to The Gym-Free Journal workouts! Since this book and program are designed to fit the majority of beginner and intermediate athletes of any age, sex, size, and previous athletic ability, there’s no “one size fits all” program that will work right out of the box. So, this is where your effort and intensity comes in!

Consider this program “some assembly required” if it doesn’t fit your ability and goals right off the bat. If it’s too hard, then complete one set per day for the first week or two and build your way up to completing the entire Week 1 before you move on to Week 2. Be sure to use any assistance as needed—use an exercise band or chair for pull-ups and chin-ups, steady yourself by holding onto a bar or wall for squats and lunges, perform push-ups on your knees or use the wall variation. Use the tools at your disposal to give you an edge and make each workout successful so you can keep coming back and progressively get stronger and fitter to complete every workout.

Is the program too easy? Well, there’s a simple fix for that: intensity! Move from each exercise to the next with little or no break and even cut the rest periods down to zero if you feel like the required reps are too low. The faster you do it—with good form, of course—the harder it’ll be. Ignore the word “assisted” with the pull-ups and, if needed, add an additional set or two (or even three) to make each workout a gasser. As you progress through the weeks, this will eventually become much more difficult, if not impossible, to keep up.

For the cardio sections, you can use an elliptical, treadmill, or stationary bike, get in the pool for a swim, hit the sidewalk or trails for a run, or any number of other athletic pursuits that require a mix of low- and high-intensity movements and get your heart pumping for the required time in the program. Be creative and break out a jump rope, chase after your dog, run up some stairs and walk back down. Pick something that works for your schedule and surroundings.

USING THE CHARTS

Monday, Wednesday and Friday are your workout days. On these pages, write down how many reps of a certain movement you actually completed, how much weight you lifted, or how long you held an exercise for. At the bottom of each workout chart, there’s space for you to make notes if you want. It can be helpful to write down how you’re feeling before, during or after a workout. Did you wake up feeling sluggish but the workout pumped up your energy? Are you feeling hungry in the middle of a workout? Over time, these can all be indicators of your progress, and you can adjust your habits based on any trends you’re seeing. Maybe you need to get more sleep or eat more protein in your daily snacks.

Rest days have been left

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