Current Split + Daily Goals || SUMMER SHRED SERIES
Here is my current split for my current shred. I didn’t go into full detail about what gets done each day in this post as I wanted to keep it simple with the basic break down and what my daily goals are. I will go into more detail about each day specifically in separate post for those who are interested in the actual workouts.
1. I do not associate a specific day of the week with a specific lift (example: Monday = leg day) My schedule can move around a lot so I can’t associate one specific day a rest day because sometimes I have to move it. Instead I just will move my rest day around when it’s needed but everything else will just stay in order. For example if that last workout I did was a leg day but I needed to take a rest day for something that was happening during the day, I would always know the next workout should be my low intensity.
2. Since I am shredding, I have three full cardio days listed, but after my lower body session and upper body session, I always do some sort of cardio cool down. This could be just a simple walk on the treadmill, and it never goes over 20 minutes. This helps with reaching my daily steps and also including extra cardio.
3. My rehabilitation and skill focused day is like my active rest day. I don’t have to go to the gym for this but I could if I wanted to switch the environment up. This includes my deep stretching, really taking time to stretch every muscle, not just a normal warm up stretch. The skill focused day is usually a goal of mine that I am working on that does not require weights and just body weight. Example would be I was working on my L-sit this year and now I am introducing handstands as a new goal. Both of these goals could be practiced at home or the gym and do not require any extra weights.
4. Daily goals are just basic things I aim for every single day that help make a big change in my daily habits. These are awesome things everyone could include even if you aren’t a huge lifting person.
Next few upcoming post: in-depth daily workout routines, what I eat in a day, favorite gym wear, keeping track of gains, workout videos of my lifts, progress updates, Q&A etc.
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Incorporating a structured workout split is vital for achieving your fitness goals. This article outlines an adaptable training routine that's perfect for summer shredding. With three dedicated cardio days and a focus on rehabilitation and skill, it promotes recovery and efficiency. Here’s how to effectively manage your workout days: 1. **Dynamic Scheduling**: Flexibility in your training schedule can help accommodate life’s unpredictability. Instead of adhering to specific days for certain muscle groups, you can work out according to how you feel each week. This approach ensures you maintain consistency while also allowing you to address fatigue. It’s crucial to listen to your body. 2. **Cardio Cool Down**: Engaging in a short 20-minute cardio session post-strength workouts is beneficial. This helps increase your overall step count while providing gentle recovery for your muscles. Fine-tuning your cardio to fit your goals can enhance fat loss and improve endurance. 3. **Active Recovery**: Don’t overlook the significance of rehabilitation days. Focusing on deep stretching and skill-based movements improves flexibility and can prevent injuries. Whether practicing an L-sit or working on handstands, these sessions help cultivate strength without weights. Take advantage of home workouts to integrate skill practice into your routine. 4. **Daily Goals**: Every successful transformation is built on small, sustainable habits. Aim for practical daily targets, such as drinking ample water, hitting step counts between 7,000-10,000, and maintaining appropriate protein intake (around 1g per pound of body weight). These simple adjustments can lead to lasting changes in your lifestyle. For those interested in detailed daily routines and nutrition strategies, stay tuned for upcoming posts that will dive deeper into workouts, meal planning, and tracking your progress!
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