Level 1 Fitness Cycle

Looking at different workout options for this year and not sure where to start? Here’s a suggestion called the Level 1 Fitness Cycle. As always, seek out the assistance of a professional trainer or local gym to implement your plan! The four-day cycle repeats itself like this:

1. Heart and Lungs Day
Move yourself to get your blood pumping in a cardiovascular activity.
-Running, jumping, hiking, walking, playing sports, swimming, rowing, biking, and jumping-rope are all great ways to move on heart and lungs day.

2. Resistance Day
Move something else to build muscular adaptation.
-Weightlifting (squats, deadlift, bench press, shoulder press, pushing or pulling sleds, using kettlebells or dumbbells, moving rocks, and yardwork will all fit the bill here! If it weights something and you’re moving it, you’re doing it.

3. Body-Weight Day
Move by using your own body-weight as the resistance.
-Push-ups, pull-ups, air squats, jumping jacks, lunges, dips, burpees, sit-ups, mountain climbers, and any other movement you can think of will do the trick.

4. Rest Day

It’s that simple! Set your own pace and programming by choosing your target sets for the day. You can aim for a total number or total time such as:

Walk 1 mile or 10,000 steps
Do 50 kettlebell swings
Complete 100 burpees

OR you can go for specific sets:

5 sets of 10 sprints
20 laps in the pool
5 sets of 5 deadlift
4 sets of 30 push-ups

Repeat the cycle every four days picking an activity from the recommended list or researching your own. Disclaimer: This cycle has no basis in science, and we do not accept liability for any misuse or injury due to use. It is a general concept to help keep moving and can be built in with most programs that already exist. As always, consult your doctor to make sure you can safely exercise and know your limitations! A little movement is better than none. Stick to the cycle and get moving!

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