Streamlined Workout Templates: Simplifying Your Fitness Routine for the New Year

Written by

OUTLINE

  • Introduction to a straightforward three-day workout routine suitable for beginners
  • Day 1 focuses on lower body exercises like squats, lunges, and calf raises
  • Day 2 emphasizes pulling exercises such as deadlifts, back extensions, and pull-ups
  • Day 3 involves pushing exercises like bench presses, chest flies, and push-ups
  • Importance of consistency and simplicity in establishing a workout routine
  • Tips provided for proper form, technique, and balancing muscle groups
  • Addressing shoulder impingement with explanations and recommended exercises
  • Encouragement for readers to start their fitness journey and reach out for further assistance

Hey, everyone! DFoss here, and today I want to discuss a straightforward approach to crafting your own workout routine, perfect for those gearing up for the new year. Let’s keep it simple, shall we?

For three days a week, let’s break it down into lower body, pushing, and pulling exercises. This routine might not be my favorite, but it’s a great starting point for anyone looking to establish a consistent workout regimen. With this template, you’ll be able to target all the essential muscle groups effectively.

Let’s delve into the details. We’re looking at three circuits per workout, each consisting of three exercises. Complete three rounds of each circuit for optimal results. So, if we were to put a number to it, it’s 3-3-3: three days a week, three circuits each day, and three exercises per circuit.

 

Ready to dive deeper? Click the links to watch the full video and unlock a wealth of insights waiting for you. Don't miss out on valuable content—hit play now!

Part 1
Part 2
Day 2: Pull
Day 3: Push

First up, let’s focus on the lower body. Our legs are crucial, and we need to train them bilaterally as well as unilaterally. The primary movements of the legs involve bending at the knees, hinging at the hips, and flexing and extending at the ankle joint. So, incorporate variations of squats, lunges, lateral lunges, and calf raises into your routine.

Moving on to pulling exercises, deadlifts are a key component. They engage numerous back muscles, so they’re best reserved for back day. Supplement deadlifts with back extensions, pull-ups, and single-arm rows to target different areas of the back effectively.

Now, let’s discuss pushing movements. These exercises involve horizontal and overhead pushing motions. Bench presses, chest flies, push-ups, and dips are excellent choices to work the chest, shoulders, and triceps. Don’t forget to include exercises like front raises and lateral raises to specifically target the deltoid muscles.

If you’re unsure about certain exercises or whether they’re suitable for you, especially if you have shoulder impingement issues, I recommend watching my video on the topic before proceeding. It’s essential to prioritize safety and injury prevention.

Remember, the goal is consistency and gradual progression. Mix up your exercises regularly to keep challenging your muscles and avoid plateaus. With dedication and perseverance, you’ll achieve your fitness goals.

Let me know if you found this helpful, and if you need further assistance, don’t hesitate to reach out. Here’s to living healthy and strong!

Understanding Shoulder Impingement: Improving Mobility and Flexibility for Better Overhead Movement

Written by

Outline: DFoss discussed shoulder impingement and its connection to limited mobility and flexibility in the muscles between the shoulder blade and ribcage. He emphasized that when these muscles are tight, it can lead to overcompensation by the biceps and deltoid, making overhead pushing movements difficult. DeVos stressed the importance of prioritizing thoracic extension, rotation, and mobility to address this issue.

Hey what’s up y’all! DFoss here I’m going to talk about shoulder impingement really quickly. The shoulder is a very complex muscle. I’ve done a recent video that talked about learning what your shoulder looks like learn your anatomy, learn your rotator cuff. A very on notice thing, I believe, is that when people have shoulder impingement, it’s typically a result of you having very limited mobility and flexibility through the tissues that connect your ribcage to your scapula.

So when we push over ahead, and we hit a certain point, in which our shoulder blade can no longer separate itself from the ribcage what happens is we extend through the ribcage and when we extend through the ribcage, we go into this hyperextension of the lower back. So we are tricking our brain and our mind and our body usually just ourselves into thinking that we’re getting full range of motion through the shoulder.

But what’s actually happening is your bicep and your deltoid are trying to over compensate for the lack of mobility that happens between or flexibility between your shoulder blade and your ribcage. So you have your lats, your serratus anterior, your obliques, your pectoralis fascia, and your subscapularis all working against you pressing overhead right so we want to be able to push and maintain that amount of contraction in our upper abdomen so that we have full extension overhead.

We want those biceps by our ears. This is a very common thing that we see all the time. And if you can’t get that shoulder to extend without the ribcage following, then you should probably not be doing overhead pushing movements. You need to prioritize thoracic extension, thoracic rotation, mobility and flexibility through these muscles and this group of muscles that prevent you from being able to do so.

Stay tuned for more videos on how you can actually do that what exercises will help you.

10 Years I’ve Learned

Written by

OUTLINE: DFoss emphasized the importance of prioritizing wellness and self-care. He stressed the need for adequate sleep, whole foods, and movement to improve overall health and well-being. DFoss also highlighted the importance of balancing self-care with social events, as neglecting self-care can lead to burnout and decreased performance in other areas of life.

HIGHLIGHTS:

  • Fitness and wellness industry experience and coaching.
  • DFOSS reflects on 10 years in the fitness industry, sharing gratitude and excitement for future work in nutrition coaching and movement optimization.
  • Improving quality of life through healthy habits.
  • Focus on sleep, nutrition, exercise, relationships, and nature to improve energy and well-being.
  • Maintaining a healthy baseline and self-improvement.
  • Maintain a baseline of self-care and wellness to improve overall health and quality of life.

Hey what’s up y’all DFOSS here this year marks 10 years for me in the fitness and wellness industry. I’ve learned so much. I’m so grateful for everyone that’s helped me on this journey, everyone that has paid attention, someone who has trusted me with their own health and allowed me to guide them in the right direction. Hopefully I haven’t put anybody in the wrong direction because we are always learning, we are always challenging our current belief systems and trying to see if there’s a different way. 

And you know now as someone who owns my own business, I am really excited to help people with nutrition coaching supplementation and being able to optimize bloodwork and genetics and day to day habits. movement wise, being able to make people move more efficiently, understand their bodies more and be able to work through you know, old injuries, maybe scar tissue, things that are impeding their mobility, flexibility and increasing pain. 

We want to decrease those we want to improve our ability to understand why we’re in pain. We want to improve our ability to move efficiently and do the things we love to do and day to day life. And so what I’ve learned in these 10 years more than anything, the research continues to show. And anecdotally it’s something you cannot deny you have to sleep better and more. You have to eat real Whole Foods. You have to move your body and check in with your body and non stop constantly. Progress those things you have to have healthy relationships and maintain those to keep positive vibes around you. And you have to get outside. You have to ground yourself, you have to get around nature, you have to absorb vitamin D. Outside of those things. 

 

There is nothing that’s going to improve your life and your ability to wake up and feel energized in the morning. Go to sleep, wake up and feel rested. More than those things once we get to a certain level. Of course, we can always find other things that push the needle just a little bit more. But those things are the major key points and I just want everyone to learn to focus on those things. And I always say if you have a pyramid the peak of your pyramid is when you’re at the peak of self improvement when you’re at the peak of spending time on yourself and self reflection. And movement and eating well. 

The last few months of every year we’re all at that bottom base of the pyramid, right? We’re all focused on families and social events and all of these other things we usually fall down to a lower level of self care and checking in and if you maintain that base, that pyramid that baseline of your health is getting outside grounding vitamin D movement every day, eating real clean Whole Foods and not going off the deep end you know enjoy yourself at 20 and obviously checking in and enjoying those social events and not making those social events and times with the people you love. hectic and more anxious and tense because you don’t feel like your best self because you haven’t been doing those other things. 

So always maintain that baseline at the bottom of the pyramid and build off of that and know which seasons of the year in which years of your life. You’re going to take a step back or a step down. And then when you can push the needle again, I’m at that point where Julian’s in daycare. Amy and I are getting settled. And I feel like now I can start to push that baseline again. Right, I can take that next step on the pyramid and make sure that I’m adding in those extra layers of wellness adding in those little things that helped me recover better adding in that ability to go for an extra run or do an extra workout. So with that all being said, I hope you guys continue to check in with yourselves. Improve yourselves, stabilize that baseline and then take steps towards improving yourself and improving what that baseline is to you. Right. As we know more we should do better, so much love. Live Limitless Peace!

WATCH THE FULL VIDEO!