Your Physical Fitness Program - Is it Working For You?

There are so many fitness systems, routines, andupper and lower body strength and endurance, along
plain physical activities prescribed by everyone fromwith your cardiorespiratory endurance. I'd say 10
fitness practitioners to some unknown person on therounds is "not in pretty good shape." It is more like
internet. You search, study, inquire and finally settleaverage shape. What a revelation. All along, I thought
on a program and stay with it for a year. Now what?I was in good physical condition. I am happy to
Can you quantify the benefits? That is, what metricsreport that today I am approaching 20 rounds. Not a
or measurements do you have at your finger tipsbad improvement. What a cool concept. Now I can
that clearly say your cardiorespiratory endurance,actually see my physical fitness improvement.
muscle endurance, muscle strength, and joint flexibilityWith the help of a professional fitness practitioner, I
has improved? Well, if you can't answer the aboveput together several compact routines that address
questions, what does that say about your fitnessall facets of physical fitness that are either measured
program?by the number of rounds over a specified time, or,
I would like to introduce you to a different conceptthe amount of time to achieve a specified number of
for getting physically fit. A physical fitness programrounds. Here is an example of an upper body
that is measurable, reveals your weaknesses andendurance compact routine:
strengths, and will get you physically fit. I am talkingPerform 6 rounds for time of the following with each
about compact functional body weight exercises bypush-up at a different angle:
themselves or with the addition of functionalPush-ups:decline 17", 13", 9"incline 9", 13", 17" -- 10
weightlifting.reps
Now is not the time to overwhelm you with theBar bell push press 40% body weight --10 reps
details or specifics about the power of functionalBar dip -- 10 reps
body weight exercises, however, it is well worthAlthough this appears very chest, shoulder and
your time to give them some attention. What is atriceps centric, you work many other muscles as well
compact exercise routine? These routines arewhich can give you a metabolic effect. My first
characterized by functional movements, no rest, andattempt took over 22 minutes. The last time was
generally two to three exercises that are repeated injust over 18 minutes. That's a 4 minute improvement.
a circuit format, or a string of several exercisesMy goal is to get through this routine with all sets
performed in succession one time. They areunbroken. I'm well on my way!
high-intensity and generally hit on all components ofYou may be thinking that such a program would get
physical fitness. What is interesting about theseboring. Not really. Each workout is unique. You do not
routines is how well they define your true physicalperform the same routine again for the next thirty or
fitness. I personally thought I was in "pretty goodmore days. That's a ton of variety that keeps your
shape," until I performed the following:body guessing. When you do perform the workout
For 20 minutes, complete as many rounds as you canagain, you have a benchmark, or a number to beat.
of the following:A new record to set indicating your physical fitness
10 push-ups followed byimprovement.
15 squats (full) followed bySo, if you have been in a program for a while, and
5 dead hang pull ups equal one round.have come to realize that you cannot quantify the
Okay, I set the timer and off I went. Holy cow! Tenphysical fitness improvement, you may want to
rounds! That's it. And I wanted to quit with a modestconsider compact functional body weight programs
amount of time left, thinking to myself, "what's thethat are intense, measurable on each work out, and
point, I'm gassed." This compact routine reveals yourhighly effective at getting you physically fit.