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Daily Physical Conditioning Workouts

A retired Marine, Kevin incorporates all components of physical fitness to improve the strength and conditioning of men and women alike.

This physical conditioning plan was designed, developed and executed by the author to enable him to accomplish his fitness goals. It is published for informational purposes only, not as a general physical training plan or exercise perscription.

Each daily training session commenced with a warm-up before the daily workout and concluded with a cool-down period. The warm-up and cool-down, although are extremely important in any fitness plan, will not be described in this article.

Daily Physical Fitness Component Emphasis

Flexibility was emphasized in the daily warm-up and cool-down segments of the training plan.

DayEmphasis

Sunday

Muscular Endurance & Strength - Stamina

Monday

Cardiovascular & Muscular Endurance

Tuesday

Passive Rest Day

Wednesday

Muscular Strength - Skill Development

Thursday

Active Rest Day

Friday

Passive Rest Day

Saturday

Muscular Endurance & Strength - Stamina

Although not covered in detail in this article, flexibility is a component of physical fitness and an important portion of daily training sessions.

Although not covered in detail in this article, flexibility is a component of physical fitness and an important portion of daily training sessions.

Sunday

  1. Warm-up
  2. Upper Body & Core Development
  • Pull-ups 3 x max
  • Push-ups 3 x 10
  • Air Squats 3 x 5
  • Crunches 4 x 30 sec

3. Stamina

  • 2 rounds of 800m run + Dips (x 5) + Air Squat (x 15)

4. Cool-down

The most difficult of bodyweight exercises, pull-ups require coordination and strength from arm, back and core muscles.

The most difficult of bodyweight exercises, pull-ups require coordination and strength from arm, back and core muscles.

Monday

  1. Warm-up
  2. Upper Body & Core Development
  • Front Plank 1 x 45 sec
  • Side Planks 1 x 30 sec each
  • Air Squats 1 x 30 sec
  • 4 rounds of push-ups (x 5) + pull-ups (x 4) + crunches ( x 10)
  • Crunches 1 x 1 min - 1 x 30 sec - 1 x 15 sec

3. Cardiovascular Endurance

  • 3-mile jog

4. Cool-down

Tuesday

No physical activity.

Wednesday

  1. Warm-up
  2. Upper Body Development
  • Alternate Pull/Chin-ups 3 x 6

3. Skill & Total Body Development

  • 4 rounds of swim ( x 10m) + push-ups (x 4) + air squat (x 4) + crunch (x 4)

4. Skill Development

  • Swim 5 x 25m
  • Tread Water 3 x 30 sec

5. Skill & Total Body Development

  • 4 rounds of swim (x 25m) + push-up (x 4) + flutter kick (x 6)

6. Cool-down

Thursday

  1. Warm-up
  2. Cool-down

Friday

No physical activity.

Cool-down activities help the body to gradually return to a resting state and should finish with stretching exercises.

Cool-down activities help the body to gradually return to a resting state and should finish with stretching exercises.

Saturday

  1. Warm-up
  2. Upper Body & Core Development
  • Pull-ups 3 x max
  • Crunches 2 x 1 min

3. Stamina

  • 5 rounds of 400m run + dorsal raise (x 10) + v-ups (x 10) + walking lunges (x 10)

4. Cool-down

Conclusion

Although I have no specific training objective, such as participation in an upcoming competition or contest, I do have a goal of maintaining a solid base of physical conditioning. Therefore I include all components of physical fitness in designing my training plan in an effort to combine aerobic and anaerobic activities to produce a satisfactory level of endurance and strength.


This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2016 Kevin P McClernon