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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

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