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

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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.

 

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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

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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.

Upgrade Your Workouts: Introducing NT Loops for Superior Results

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Here are the things you will learn from this topic:

  1. Super bands replacement
  2. NT loops benefits
  3. Versatile workout equipment
  4. Comfortable exercise bands
  5. NT loops review
  6. Fitness equipment upgrade
  7. Door anchor resistance bands
  8. Washing exercise bands
  9. Nick Tumminello fitness products
  10. Minis NT loops

Are you guys working out with regular super bands? You guys need to upgrade? You need to get yourself some NT loops. All right a couple of reasons you need to number one, Nick Tumminello is an OG in the fitness industry – great guy, great friend of mine, go support him and buy yourself some empty loops number two, they’re great badass product. They’re very versatile. You can use them in so many different situations you can add them to so many other traditional exercises. And you can throw out your old Super bands when you’re doing anything that would require you to put the band around your body, around your shoulders around your hips. They’re going to feel much more comfortable and they’re going to provide a greater result. Number three, you can watch these things.

 

All right, you can just use them get them all sweaty and gross. Doesn’t matter. Toss them in the washer, they’re good. And lastly, they have an anchor for the door. They have a traditional door anchor, you can put it over the top of the door on the side so you can use all different levels to assist. Like I said, you can provide a greater resistance to a lot of traditional exercises by just adding the empty mood and setting it up properly. If you are going to use it for that purpose, you can carabiner it but don’t use the door anchor carabiner to the actual band itself. Make sure that you have a nice secure carabiner or hook to set it to. And as I mentioned before, go support women.  Head over to ntloop.com and grab some bands they also have the minis love these much more comfortable like your traditional booty band instead of the latex versions. So go check them out.

Isometric, Eccentric, and Concentric

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Alright, squad, I want to follow up on the ideologies. I've been talking about the 3P's and the 3I’s and tell you how you take a more well known concept like concentric, eccentric or isometric and apply them to your lifts and understand how they're really the same ideologies

If I were taking a basic barbell deadlift, and I wanted to isolate the concentric pattern of that for my hamstrings and my glutes.

Once again, I’m isolating one pattern of a deadlift to focus only on the concentric portion of the deadlift. So you could argue that this would be an opportunity to put more load on the bar because we’re not going to worry about the eccentric ones.

Isometric

So what I’m doing here, my concentric loading pattern, isolate that.

Whoa, drop the bar. Now. I continue to do that add more weight. And once again, I’m working in isolating only that pattern or portion of a deadlift. Now let’s think about something more like a squat. If I wanted to apply a e centric load and I wanted to isolate eccentric load, in part of a squatting pattern, what I would do

what I would do is focus on tempo on the eccentric portion of that so as I’m slowly going down, I might count to five.

Good, come back up normal tempo, once again isolating the eccentric portion. I can add more weight 12345.

Concentric

Good. Now let’s say ILe What would I do then? I would isolate that position. Okay. So any isometric movement means that the muscles are under tension, but the joint is not moving. So are the joints multiple involved in the movement pattern are not moving. So an isometric squat? I’m holding at the bottom

in order to isolate that position, in a squat, right, the same thing can be done and applied to tons of other movements. If I were to take a bicep curl, for example.

I want to isolate at 90 degrees that’s when I have the most tension on the bicep.

I am isolating a position.

Now to do a full rep. Right? If I want to work on the isometric and the eccentric.

All I’m doing is integrating each pattern the concentric and the eccentric together.

Concentric, eccentric, concentric, eccentric, concentric, eccentric. Now I’m integrating those together, right? And then you can innovate from there. Right? I can throw one up, one down, one up.

Eccentric

One down. I can isolate isometrically one position while I integrate both the concentric and eccentric loading patterns of the other.

Oh, and then I switch. Okay, so this is how concentric eccentric and isometric can really fall into weavin right with the ideas that I’ve been talking to you about, which are the three P’s position, pattern performance, and the three eyes which are isolate, integrate, and then innovate.

They can be applied to your normal lifting, and everyday workouts. So I hope this makes sense. Gives you a better framework on how your body works, how you integrate exercise and how you program your own workouts.

Make sure to look out for more videos on these topics. And always follow like comment. Thank you!

 

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Movement Efficiency: The Concept of 3P’s Position, Pattern, and Perfomance

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Hey what’s up y’all? So, I wanted to talk on the topic of movement efficiency. What are we training for my practical approach to training all of the time with my clients is movement efficiency.

Being able to manage pressure, manage weight resistance load, through positions on patterns, the most efficiency efficiently with the most optimum ability to perform that over a long period of time.

LEARN MORE BY WATCHING THIS VIDEO

It’s great to train for a one rep max, but we live life 24/7 You got to train for movement efficiency, because movement efficiency is strength.   You can’t have one without the other Even if you efficiently train one movement to be as strong as you can. That’s only one position. or if you watch my next video, you’ll understand what I mean by positions, pattern and performance. The ability to move from one position to another is a pattern more efficiently perform those, the better off you are.