Daily Physical Conditioning Workouts

Updated on September 14, 2017
Kevin McClernon profile image

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

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

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. | Source

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

How often do you exercise?

See results

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. | Source

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.


© 2016 Kevin P McClernon

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://caloriebee.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized. (Privacy Policy)
    CloudflareThis is used to quickly and efficiently deliver files such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisements has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)