6 Rules For a Perfect Workout

Regardless of their weight, fit people live longer, according to recent research from the American Medical Association. Yet, we’re falling short of the fitness levels recommended in the Public Health Agency of Canada’s Physical Activity Guide to Healthy Active Living, with only one-third of us getting enough exercise daily. So come on, Canada! Stop putting it off and follow these fitness rules from Vancouver’s Ge off Bag Shaw, a Can-Fit Pro-certified trainer who has been helping people get fit for 24 years. 

Rule 1: Dynamic Warm-up 

Ex. (Body weight Squats, Push ups, Lunges)           
Starting off the workout with a Dynamic warm-up instead of stretching, increases body temperature and wakes up your nervous system by moving your body's major muscles in a natural range of motion

Rule 2: Compound multi-joint exercise

Ex.(Squats, Dead lifts, Bench Press, Chin-ups)             
Including a compound exercise first in your exercise routine trains all major muscles and by working in a lower rep range you build strength AND muscle right from the start.

Rule 3: Upper Body Antagonistic Super-set

Ex. (BB or DB Chest Press & BB or DB Row)             
Then by pairing opposing muscles groups in a super-set fashion but in a slightly higher rep range you save time and keep your heart rate elevated to build muscle and burn fat faster.

Rule 4: Lower Body Single Leg Movement

Ex.(Lunges, Steps Ups, Single Leg Squats)               
By including a single leg movement you help correct any lower body imbalances and work some inactive muscles like the gluts and lower back which build functional strength you can use in everyday life.

Rule 5: Abdominal Movement

Ex. (Planks, Mountain Climbers, Ab Wheel Roll-out)                 
Training your abs the way they are meant to function by stabilizing your spine and preventing rotation will give you rock hard abs that do more than look good on the beach.

Rule 6: Cool-down: Static Stretching

Ex. (Wall Chest Stretch, Wall Back Stretch, Lying Leg Stretch)               
Ending your workout with static stretching relaxes your mind as well as your muscles by decreasing your heart rate and increasing flexibility.

Sample Workout:

Warm-up

Body-weight Squats, 10 reps

Push-ups, 10 reps

Lunges, 5 reps each

Strength Training

1.   Barbell Squats, 3 sets of 4-6 reps, 90 secs rest

2. Flat DB Bench Press, 3 sets of 6-8 reps,  no rest go directly to

3. Bent Over DB Row, 3 sets of 6-8 reps, 60 secs rest

4. DB Step Ups, 2 sets of 10-12 reps, 60 secs rest

5. Abdominal Planks, 2 sets, hold for 60 secs

Cool-down

Wall Chest Stretch

Wall Back Stretch

Standing Bent Leg Quad Stretch

Lying Knee To Hip Stretch
               
Use these 6 Rules For a Perfect Workout to construct your own workout routine that will give you faster results with only 3 workouts a week.