That's my plan - every week, at least two of the following:
- gym, one round of upper body pushing and pulling, leg workout in the 6 reps/3 sets range (edited to add: all isolation movements) + core
- park, jogging, explosive strength (hill sprints, knee tucks, clap-hands pushups etc.), core
- park, jogging, strength endurance (pushups, squats, pullups when they are no longer a max strength thing for me), core
- park, jogging and conditioning (20-30 min high intensity stuff like intervalls, burpees etc.)
- Yoga and/or pilates
- long bike ride
The strength endurance part and the conditioning can become a finisher after one of the other sets (preferably which one?) when I'm fitter.
I've only given a few exercises for each block, of yourse I plan to mix it up a bit. For everythin outside thy gym I plan to stick to Ross Enamaits Never Gymless for exercises.
The goal is overall fitness and functional strength. I'm not sure why I'd want more muscle mass. Losing weight wouldn't hurt me but is not a big concern for me now. I don't have much time or discipline, so more exercise would be hard and I need to spice things up to keep me interested.
Obviously I need to state my goals and the state I'm in clearer: I'm in my early thirties, work in an office and have been doing muaythai on and off for the last ten years, as well as a bit of general fitness stuff like running and bodyweight exercises, or yoga. For a few months now, I go to a gym more or less regularley (where I up to now follow their advice, doing all the exercises in 3x15 sets. So far I noticed hardly any success (only on muscles that I really never trained before)) My goals are harder to define, and very broad (No real priorities among them):
- Long term endurance (In the scale of a longer bike ride or hike, no half marathon)
- Correcting some office-damages and generally keeping my ass in motion
- Functional Strength: Beeing able to pick up heavy stuff and carry it around for a while. I want to be stronger than I'm now.
- improving my speed/explosive strength and agility (In case I want to do muaythai again)
- To clarify my point on weight gain/muscle mass gain: It's not a goal in itself for me, but not something I would want to avoid.
What I'm looking for is advice if my plan is generally sound for these goals. I'm quite sure there are better schemes, but having a small catalogue and sticking with "at least 2 a week" seems like something I can stick to for a while. My second question is if individual blocks can or sould be changed or exchanged.
I hope this makes it easier for you to help me.