We are already in the last month of the first quarter of the year – can you believe it?! How is your exercise motivation holding up? Are you staying on point with your health and fitness goals through MYZONE's fitness tracking app?
After a while, it can start to be challenging to maintain a comprehensive workout routine – it takes a lot of mental energy to plan your workouts in advance. This blog post is dedicated to offering you a template for mapping out a total body workout. Our goal is to provide you with the framework so that you can save your energy and motivation for completing the workout and earning your MEPs!
The workout will include exercises for your lower body, upper body, and core. Further, the workout should include dynamic movements that cover all three major planes of motion (forward/backward, side-to-side, & rotational) to encourage mobility and calorie burn! You will need to select dynamic, multi-planar movements to insert into the template (see our sample below the general framework).
Below, we map out the general framework for a 45- to 60-minute total body, heart-pumping workout (including warm-up and flexibility work)! We have also provided zone guidelines. Of course, listen to your body and decide which zone works best for you during each exercise you select. Strap on your MZ-3, grab your fitness tracking app, and insert your favorite moves for a killer workout!
General Framework:
Warm-Up: 5 minutes (BLUE & GREEN)
Lower Body: 12 minutes (GREEN & YELLOW)
Upper Body: 12 minutes (GREEN & YELLOW)
Core: 9 minutes (GREEN)
Flexibility: 5 minutes (BLUE & GRAY)
Lower Body:
Exercise 1 x 1 minute (GREEN into YELLOW)
Exercise 2 x 1 minute (YELLOW)
Exercise 3 x 1 minute (GREEN)
Cardio x 1 minute (YELLOW)
Repeat x 3
Upper Body:
Exercise 1 x 1 minute (GREEN)
Exercise 2 x 1 minute (GREEN)
Exercise 3 x 1 minute (GREEN)
Cardio x 1 minute (YELLOW)
Repeat x 3
Core:
Exercise 1 x 1 minute (GREEN)
Exercise 2 x 1 minute (GREEN)
Exercise 3 x 1 minute (GREEN)
Repeat x 3
Sample MEP Motivation Workout:
Warm-Up: 5 minutes (BLUE & GREEN)
Lower Body:
Around the World Lunges x 1 minute (YELLOW)
Curtsy Lunge with Overhead Rotation x 1 minute (YELLOW)
Single Leg Deadlift x 1 minute (GREEN)
Drop Squat/Skater Combo x 1 minute (YELLOW)
Repeat x 3
Upper Body:
Lateral Raise/Overhead Press Combo x 1 minute (GREEN)
Bent Over Row x 1 minute (GREEN)
Chest Press with Hip Bridge x 1 minute (GREEN)
Push Press x 1 minute (YELLOW)
Repeat x 3
Core:
Front & Side Plank Combo x 1 minute (GREEN)
Deadbug x 1 minute (GREEN)
Inchworms x 1 minute (GREEN/YELLOW)
Repeat x 3
Flexibility:
5 minutes (BLUE & GRAY)
Give this framework a try and share the exercises you select with us, enjoy!
We will demo the exercises from the sample workout during one of our Fitness Friday broadcast on Facebook Live (subscribe on MYZONE’s Facebook Page). You can always catch the replay on Facebook or on the MYZONE Moves YouTube Channel.
Let us know how you maintain your MEP Motivation and track your progress with your MYZONE fitness tracking app! Post to Facebook, Instagram, and Twitter and use the hashtags: #effortrewarded and #myzonemoves. We always welcome your requests for specific workouts or any questions you have.
For more tips on how to use the MYZONE heart rate monitor, follow us during Fitness Fridays – 8 am PT, 11 am ET, and check out our MYZONE Moves Podcast on iTunes or Google Play.
Keep moving forward!
