Fighters Guide: 30 minute workout plan

30 min Total Body Workout – Fat Burn & Muscle Growth

28 day challenge

Here is a 30 min total body workout that will warm you up, get your body challenged head to toe and get your results.  I recommend starting out with this workout 2-3 times per week with at least one rest day in between.

This is just the first phase of a long term program that progresses and will take you from a beginner to a fighter.  Whether you actually want to be a fighter or just want their physique this is a great workout plan to build that foundation.  This is also assuming minimal or no muscle imbalances.

For a free assessment to figure out any muscular imbalances and to figure out the best game plan for you relative to your goals check out our LOF memberships, Private Training, or Nutrition Consulting.  If you want a more challenging progression check out our LOF 28 day Challenge.

If you want to make sure your eating is matching your training you can check out our 28 Day Nutrition Plan For Beginners.

Flexibility – Foam Roll

Foam Roll: Calf

Calf Foam Roll

Start 1. Place foam roll under mid-calf. 2. Cross opposite leg to increase pressure (optional).Movement 1.Slowly roll calf; apply pressure on tender spots for 30 seconds.

   
Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
 
 

Foam Roll: Hamstring

hamstring foam roll

Start 1. Place foam roll under HAMSTRING with hips lifted off floor. 2. Cross opposite leg to increase pressure (optional).Movement 1. Slowly roll HAMSTRING; apply pressure on tender spots for 30 seconds.pressure on tender spots for 30 seconds.

   
Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
 
 

Foam Roll: Hip Rotators

periformis foam roll

Start 1. Sit with foam roll on back of hip. 2. Cross same foot to opposite knee to increase pressure (optional).Movement 1. Slowly roll back of hip; apply pressure on tender spots for 30 seconds.

   
Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
 
 

Foam Roll: Upper-Mid Back

upper mid back foam roll

Start 1. Lie on floor with foam roll behind upper back. 2. Lock hands behind head for support.Movement 1. Raise hips off floor; slowly roll back and forth; apply pressure on tender spots for 30 seconds.

   
Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
 

Flexibility – Static Stretch

Standing Bench Inner Thigh Stretch

 

 
 Standing Bench Inner Thigh Stretch

Start 1. On side of bench, place one leg on bench, other on floor. 2. Slightly bend knee of standing leg.Movement 1. Slowly bend forward. Reach both hands toward floor until stretch is felt in inner thigh. 2. Hold 30 seconds.

   
Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
 
 

Standing Outer Hamstring Stretch

Standing Outer Hamstring Stretch

Start 1. Stand on one leg. Cross other leg on bench, toes pointed in.Movement 1. Lean forward at hip until stretch is felt in back of upper leg. 2. Hold 30 seconds. 3. To add additional stretch, clasp hands with arms extended in front of body at chest level. 4. Rotate slowly toward stretch side leg and hold.

   
Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
 

Resistance

Chest

Back

Shoulders

Legs

30-Minute Weight Loss Exercise Proves Most Effective

JUST A LITTLE BIT IS BETTER THAN NOTHING; STILL, A WEE BIT MORE IS SO MUCH MORE ADMIRABLE!

If you’re ìaveragely overweight,î that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, thereís good news for you ñ from ACCREDITED, reliable, trusted experts who also care about your well-being. [See: ACE; ACSM; AHA; or AHA.]

Truth: Ten minutes of daily exercise is admirable because itís far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.

Why Does 30 Minutes Prove So Beneficial, And Whatís The Other Part of An Effective Weight Loss Scenario?

Your body has only three possible energy systems. Two of them are oxygen-INDEPENDENT. Yet, in order to metabolize fat, your body demands that oxygen be present. Long-story-short: brief, especially ìquickî exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores, and especially, to burn enough of it for a long enough time to lose some substantial body weight.

This is almost the exact opposite of muscle tissue, where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.

Reach Your Aerobic Threshold

Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone, (about 120 heart beats per minute ñ an estimated average for most non health-impaired adults) youíll spend the next 7-10 minutes reaching your aerobic threshold. Staying near-to, but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect ìfat-burn.î Yet, THIS very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.

Lipids (a simplified word for ìnon-water-soluble-fatsî within your system) have to move from the outside of a cell, through the cytosol, mix with pyruvate, plus oxygenÖ then proceed to your ìfurnaceî (mitochondria). This is where you break fat down into your ìrewarding and much-wantedî by-products ñ energy (the work youíve achieved); H2O (sweat); and carbon dioxide (a lot of continuous ìexhalingî).

So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of weight lost, primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping insideÖfor the ìrealî action.

Reasons Why You Should Work Out More Than Ten Minutes

With all of that said, thereís an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. Youíll get three fundamental benefits from this:

First, you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).

Second, you get to expend MAXIMUM calories (the true key to losing weight ñ maximizing caloric expenditure, which is a time-consuming venture).

Third, your extended physical activity makes you change the way your body USES food internally or metabolically (for example, getting three-fold increase in calories expended, compared to person remaining sedentary.).

To Summarize, Experts Now Agree

The bottom line is that essentially all experts in diabetic science, obesity control, dietetics & nutrition, exercise science & personal training, and exercise physiology agree that extended, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.

Mix that with practicality, reasonability, and utilize the following tip: Base your safe, effective weight loss goals around the fundamental principle that you need to alter your energy balance in the NEGATIVE direction by expending about 500 calories per day from smartly manipulating both EXERCISE AND DIET. Youíll find that it’s barely even possible to accomplish this feat by altering food alone. With exercise, however, you can obtain your weight loss objectives much more comfortably and conveniently, plus safely, too, for results that are long-lasting and health enhancing.

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