As we bid farewell to 2024, many of us are emerging from the holiday season in a bit of a haze, possibly fueled by extra calories and festive indulgences.
With the looming New Year's resolutions, there's a common question on everyone's mind: How do I get my life together in 2025? In this blog post, I'm not just offering another workout program but providing the essential tools to craft your path to fitness success.
Side note: don't miss this recent blog: Top Exercise Guide for Each Muscle Group.
Before diving in, let's acknowledge that setting fitness goals is the number one New Year's resolution for 48% of resolution-makers, but only 9-12% succeed. However, this isn't meant to discourage; it's an invitation to be part of the successful minority.
A lot of people gravitate towards jogging. It is accessible, you don't need special equipment, and it can be done anywhere by almost anyone. Jogging is a great addition to a well-rounded program but I don't believe it is the most effective mode of increasing overall fitness. What about strength and muscle mass?
On the flip side of the coin, if you just want to gain strength and are not concerned about body fat, you can just lift big and eat big. But doing so, won't leave you feeling supple and spry.
Lastly, you could just lift for aesthetics and be in a caloric deficit to get shredded but where would that leave your strength numbers and fitness level?
Hear me out... What if you want to feel good, look good, and perform at a high level? I don't think that is asking too much!
Let's consider the concept of a hybrid athlete—a well-rounded individual excelling in strength, cardio, and aesthetics. While some may jest that a hybrid athlete is mediocre at everything, it's a pursuit of balance, excelling in multiple aspects of fitness.
The idea is to look good, feel good, and perform at a high level across various domains. Being a hybrid athlete involves strength, cardiovascular health, and aesthetics—essentially, aiming for greatness in everything you do.
Here are the components I believe comprise the ideal workout plan:
1: Mobility Matters: Mobility is not just about stretching; it's a targeted approach to prepare your body for the specific demands of your workout. Prioritize key mobility exercises that align with your daily routine.
For lower body days, include Spiderman lunges, Cossack squats, and bootstraps to activate the hips, groin, hamstrings, and quads. On upper body days, focus on scapular pull-ups, thoracic rotations, forearm stretches, and push-ups to ready your upper body for heavy lifting.
Remember, mobility is an investment in your future independence and athletic prowess. Devote 5-7 minutes before each workout and allocate 10-15 minutes on non-workout days to maintain and even improve your range of motion.
2: Plyometrics for Power: Plyometric exercises are a secret weapon for enhancing explosive power and athleticism. Integrate dynamic movements like squat jumps, split jumps, or broad jumps into your routine. On upper body days, think lateral med ball throws or clap push-ups.
Aim for around 40 reps, divided across sets of 8 or 10. These exercises not only activate fast-twitch muscle fibers but also contribute to functional fitness, ensuring your body remains agile and responsive. Never stop being an athlete.
3: Strength Work: The strength work phase is where you challenge your body to lift heavy weights, promoting muscle growth and overall strength. Choose 2-3 compound exercises tailored to your goals for the day.
For lower body strength, incorporate back squats, front squats, and deadlifts. On upper body days, focus on shoulder presses, bent rows, weighted pull-ups, or bench press.
To optimize your strength gains, determine your one-rep max (1RM) or estimate it. Target 5x5 or 5x3 based a percentage of your 1RM. Increase weight or reps over time. This ensures that you continue seeing progress.
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4: Elevate the Heart Rate: Transitioning from strength work, it's crucial to elevate your heart rate with intention. Design a circuit that complements your fitness goals. For instance, on a lower body day, consider exercises like walking lunges, kettlebell swings, and hanging leg raises.
Execute each exercise with proper form, aiming for 5 sets of 12-16 reps. This phase not only keeps your heart rate elevated for 8-12 minutes but also introduces unilateral movements, contributing to overall stability and balance.
5: Vanity Work for Aesthetics: I want to be stacked, jacked, and succulent. The vanity work component is where you target specific muscle groups to enhance your physique. Identify areas you want to emphasize, such as arms, calves, or core.
Prioritize movements that address areas you want to improve. Think concentration curls for biceps, skull crushers for triceps, calf raises for those bird legs, leg extensions for the quads, and leg curls for the hammies. Perform 3-4 sets of 6-12 reps with a focus on controlled, intentional movements.
Conclude this portion with a burnout set, pushing your muscles to the limit for that coveted pump.
Additional Tips for 2025:
Incorporate Weekly Sprints: Integrate sprinting into your routine once a week. This high-intensity exercise aids in fat loss, muscle gain, and cardiovascular improvement. Adapt it to your preferences, whether it's on a track, hill, or using alternative equipment like a rower or assault bike.
Active Lifestyle Matters: Understand that working out is just one piece of the puzzle. Embrace an active lifestyle beyond the gym, maintaining a healthy diet and consistent physical activity throughout your daily routine. Aim to get out each weekend to use your fitness!
As we step into 2025, let's not just set resolutions but forge a commitment to be part of the successful 9-12%. Embrace a "no quit" mentality, strive for balance, and use the outlined workout plan as a guide to crush your fitness goals.
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