The Now What Fitness Series lays out the foundation of fitness in a concise and simplified manner, making for a collection of books that help the reader truly comprehend how to improve one's health and well-being from A to Z. I've broken fitness down into comprehensive concepts, giving anybody who truly wants to change their health and their lives in profound ways, the step-by-step tools and knowledge to do so.
Below are a few sample strength training routines. With the video demonstrations of each workout, you will see the proper execution of each exercise, thereby learning proper form and technique. Simply click on the links in each title to view the YouTube video of each corresponding workout.
Be sure and read the strength training guidelines before actually beginning your routine.
NOTE: You may also notice that my workouts are labeled for beginners, intermediates, and advanced peeps.
I have included a demonstration of the appropriate stretch between each exercise in some of the videos; this way you can do some flexibility conditioning utilizing an active rest of 30-60 seconds between sets.
To see more video workouts by me, go to my You Tube channel at youtube.com/lpburke. You can subscribe to my channel while you're there if you wish, and they will notify you every time I submit a new video. How cool is that? And it's free! Even better! Enjoy!!
NOVICE TOTAL BODY WORKOUT (with accompanying stretches)
Perform 1 set of 8-12 reps for first week. Beginning 2nd week you may do 2 sets. Begin with light weights until you have mastered proper form and technique. Then choose a weight that makes the last 2 repetitions very challenging, yet still doable in good form.
INTERMEDIATE TOTAL BODY WORKOUT (with accompanying stretches)
This is a typical total body strength training routine including respective
stretches. Notice I am using a pattern of alternating machines and free weights
throughout the routine, thus utilizing the best of both worlds. Both modes
offer great benefits, which is why I like a mix. You can do 1-3 sets per
exercise with 8-12 reps. You may prefer 12-15 reps with a lighter weight. It’s
all good! Just make sure the weight you choose is challenging throughout the
set and especially for those last 2 or 3 reps regardless of the rep range.
INTERMEDIATE UPPER BODY WORKOUT
This workout is for people who’ve been working out for at least a couple of months and feel ready to move from beginner to intermediate workouts. In other words, you are ready to bump up the intensity a bit from the beginner phase. Obviously, this is an upper body workout, so you will be doing split routines with upper body one day and lower body on another day. Preferably you will either strength train 4 days a week with 2 upper and 2 lower, or you will strength train 3 days a week with 1 upper, 1 lower, and 1 total body. These options allow for each muscle group to be trained twice a week, which provides the best foundation for optimal results. Perform 2-3 sets of 8-12 reps per exercise. Choose a weight that makes the last 2 repetitions very challenging, yet still doable in good form.
INTERMEDIATE TO ADVANCED FEMALE LOWER BODY WORKOUT
This is a great lower body workout for females. Machine exercises provide great work for heavier loads to really work those lower body muscles. Floor exercises provide great toning moves for shaping your hips and butt! Who doesn’t want a shapelier bottom? The best of both worlds in my opinion! Perform 2-3 sets of each exercise at 10-15 reps.
CHEST, SHOULDERS, & TRICEPS WORKOUT
This is a great split workout for hitting your chest, shoulders, and tri’s in a major way! Try 2-3 sets of 8-12 reps per exercise. For more on split routines click here.
BACK & BICEPS WORKOUT
Want that V-shaped, sculpted upper back and shapely guns to be proud of? This back and bi strength training routine is sure to get you there. Again, 2-3 sets of 8-12 reps per exercise.
KILLER CORE WORKOUT (Obviously for intermediate to advanced)
This is definitely not for sissies! If you are just beginning, start with a basic crunch and work up from there. If you are well past that and ready for a big challenge, try this out. Do 2-3 sets of 10 or more reps per exercise, moving quickly from one set to the next with only about 15-30 seconds rest between sets. For a more detailed look at Core work click here.