In the My Strength section of your control panel, you will find strength workouts for multiple days of the week. Depending on your schedule, you may want to combine a strength and cardio workout into a single day to work out fewer days a week total, or you can alternate doing your strength and cardio workouts on different days to do shorter workouts more days a week. The important thing is that you fit all of your cardio and strength exercises into your schedule each week.
LiveLeanToday.com has integrated a workout tracking calendar into your My Strength and My Cardio pages to help you keep track of which days you’ve worked out and what components you’ve done.
To use the Calendar, simply click on the day of the week, and fill out the form.
Once you have entered your information, the calendar will be populated with a C for Cardio, S for Strength or B for both Cardio and Strength.
Click View Calendar to see how you’ve done for the entire month and use the arrows in the top right corner to view past months.
Below the calendar, to the right side of the screen, you will notice links for Day 1, Day 2, Day 3, etc. Accordingly, the first day of the week that you do strength, you will use the workout card listed under the Day 1 link, the second time you do strength, you will use Day 2. If, for example, your workout card shows three days of strength exercises, you do not have to do the workouts three days in a row, but rather fit three days of strength into your week, using each workout in sequence.
Each Strength workout will be divided into different components such as Warm Up, Corrective, Strength, Cool Down, etc. The warm up and cool down are integral components of every workout you will do to avoid injury. The other exercise categories will help you to reach different parts of an overall strength training goal such as greater flexibility and balance, improved posture, more power and increased strength. For more information about these workout essentials, read about our Fitness Plans.
To complete your strength workout, simply do the exercises in order as they appear on the list. You’ll notice that as you read from left to right across the columns, you will be told the name of the exercise, the number of sets you should do, the weight that you should use, the number of reps you should do and the amount of time you should rest between sets. You will also see that there are links to view the exercise, view a video or download a video of the exercise being performed.
Let’s look at one example:
In this instance, the workout card instructs you to do a Ball 2 Arm Chest Press.
If you click on View under the View Exercise column, you will see a description of the exercise accompanied by photos of the correct form for performing the exercise.
In this example, you are instructed to use 20 pound weights, and perform the exercise 10 times or for 10 “reps.” You will then rest for 60 seconds before doing the second set of 10 reps. Rest for another 60 seconds and then move on to the next exercise which is the Hip Raises.
The weight listed is a starting point. If it is to easy add more weight, and if it is to hard use less weight. The best weight for you is one that is challenging on the last few reps of your set.
You may also click View under View Video to see a video clip of the exercise being performed and you can download that clip to your computer for future reference.
In addition to your strength training schedule, LiveLeanToday.com encourages you to use your improving fitness abilities to get out and do other activities that will give you a good strength workout. These may include climbing a rock wall, hiking a trail with a significant elevation change, etc. Please view our list of Suggested Activities for more information.
If you would like to see your progress as the weeks go on, you can use the links to past workouts listed down the right sidebar.