Welcome to Training Wednesday. Every Wednesday I’ll talk a little bit about my training philosophy, explain some exercises and give you a free workout. As I mentioned earlier, I’m a Catholic writer and a nerd by night, but a strength coach, personal trainer, and powerlifter by day. I have been doing this full-time since 2016 and part-time since 2006 in one function or another. As always, you should consult a doctor before any training trip. If you have specific questions, you can ask them directly on my Facebook fitness page or Instagram fitness page.
The reason for this training Wednesday.
We’ll talk more about my beginnings in the future. But first, let’s talk for a moment about how I train people now. Muscle is the key to almost everything. Want healthier bones? You need stronger muscles and preferably bigger ones. Hey buddy, would you like to join the Whippersnappers youth group? Got you Fam. Let’s make your muscles bigger and bigger and stronger. Does all that kneeling and standing, crouching and hugging make you huff and puff? Well, cardio will be your best bet. But stronger muscles make each repetition of these exercises less tiring.
With that in mind, I generally try to strengthen my athletes’ and clients’ backs and abs first, then hips and legs, then upper body, and do as much cardio as possible. And that’s exactly what we’re going to do this week with a total body workout that can be done in or outside of a gym.
There is, of course, a deeper why. Our charitable capacity varies in quality, if not quantity, according to our physical condition. Gnosticism has also been rejected as heresy, and that is a good thing. For our purposes here, rejection of Gnostic heresies means that our bodies and the physical world in general are not evil. In fact, our bodies are gifts from God. And like any other gift from God (read: everything), we owe it to him, it’s also about making good use of what has been given to us.
The what of this workout on Wednesday.
But first some conventions for those who might not know. You must understand that exercises are given in terms of “sets” and “reps” or “reps.” For example, “Goblet Squat 3×12” means performing a set (or set of reps) of goblet squats (which you can show this handsome gentleman in the video above) three times. Each set consists of 12 reps of cup squats before resting. Unless otherwise noted, you should always warm up with a lighter weight and progress to a heavier weight in 2-3 steps before getting to the “work sets” (3×12 in this case). The shape matters. I’ll go through some of the more esoteric exercises I give you, but a great resource that I often send clients to is www.exrx.net/Lists/Directory. I have not yet fundamentally contradicted any of your information.
Total body workout for a healthy beginner to advanced:
Walk up a steep incline on a treadmill for 15 minutes. Do not hold onto the railing unless necessary. If you have to hold on, reduce the incline. If you’re home without a treadmill, try walking in place for 15 minutes with your knees elevated, jumping jacks, or vigorous house cleaning (seriously). Obviously you can’t do 15 minute jumping jacks, so if you decide to do a few, then raise your knees, then do a few jumping jacks… Goblet Squat 3×12 (try to choose a weight that hits 11 and 12, the repetition will be hard enough that you need to concentrate to complete it) Push-ups 5×10 (if you can’t do 10 in a row with good form, try 10 in a row with your hands on the counter, a barbell on a lectern, the couch, or even some of those books that you keep buying and swearing to read by tree before it falls in the shed and destroys every garden tool you own… yeah, just put something heavy on your back.) lunge backwards. Do a total of 30 (not in a row, but in as few sets as possible, counting 1 rep each time your right leg returns to starting position) overhead claps. Do 100 total (start with your palms facing up and your arms parallel to the floor at your sides. Clap your hands above your head and then return to the beginning. This is one repetition. Don’t let your hands under your shoulders fall Of course you can if you have to. But the goal you aim for is not to drop them.) Superman 5×12 (Some people can’t get their feet and/or hands off the ground the first time. It’s ok (still trying this will work the muscles on this one.) Dead Bug 4 x 1 minute (set a timer for this)
If you have them available, hop on the stationary bike between each exercise and ride a fast mile (for you, whatever that is, don’t compare yourself to others. They could never be you, so why try to be her? ).