Exercise selection will depend hugely on your ability to perform the basic movement patterns with correct form, posture and most importantly pain free.
The fundamentals are
SQUAT
HINGE
PUSH
PULL
CORE/STABILIZE
Some of the different exercises for each pattern
- Squat- Goblet Squat, Front Squat, Back Squat, Split Squat
- Hinge- Trap Bar Deadlift, Hip Thrust, Sumo Deadlift, Single Leg Deadlift
- Push- Dumbbell Bench Press, Shoulder Press, Push Up
- Pull- Pull up, TRX Row, Kettlebell Row
- Stabilize/ Core- Plank, Farmer’s Carry, Bird Dog, Crawl
Putting the movements together
Super Set 1
Lower Body: Squat- Goblet Squat
Upper Body: Pull- Kettlebell Row
Core: Bear Crawl
Super Set 2
Lower Body: Hinge- Trap Bar Deadlift
Upper Body: Push- Dumbbell Bench Press
Core: Farmer’s Carry
Reps and sets?
This depends on your goal…
A- If you want to get strong then 3-5 sets of 3-6 reps with 3-5 minutes in between sets.
B- If you want to burn fat and build muscle then 3-4 sets of 8-12 reps with 1-2 minutes between sets.
For example
Super Set 1
Lower Body: Squat- Goblet Squat 3 sets 10reps
Upper Body: Pull- Kettlebell Row 3 sets 10 reps
Core: Bear Crawl 3 sets 4x 10m crawls
Super Set 2
Lower Body: Hinge- Trap Bar Deadlift 3 sets 10 reps
Upper Body: Push- Dumbbell Bench Press 3 sets 10 reps
Core: Farmer’s Carry 3 sets 8 lengths
How much weight to use
Use an RPE scale (Rate of perceived exertion). This is a scale of 1-10 with 1 being very easy and 10 being you can barely lift it. If you want to burn fat and build muscle then anything that is about a 7-8 will be effective. Play around with what works for you and if you feel you can lift more whilst maintaining good form, then go for it.
The Finisher
Finishers are a great way to burn off fat and get a super endorphin rush at the end of sessions.
A few examples may look like this.
- Tabata Rowing Sprints- 12 sprints with 20 seconds of work and 10 seconds of rest per set. Tough but very effective
- 10-1- Kettlebell swing/push up- 10 swings and 10 push ups, 9 swings and 9 push ups…all the way to 1 swing and 1 push up
- Arm finisher- bicep curls and triceps push downs until technical failure x 3
Yours In Health
Patrick Fallis
Founder of Leaner
www.leaner-uk.com