Having Trouble Developing a Well-Rounded Fitness Program?

Hey everyone,

Recently one of our readers asked an important question: "So here's the deal. I joined a 'no frills' gym. Great cardio and strength training equipment and lots of other stuff (free weights, medicine balls, bench presses, etc.) but what do I do with it all!! It's somewhat overwhelming and I have no idea where to start. Any pointers on how to begin to put together a workout schedule/plan? How much cardio, how much strength training? How often should workouts be changed? What exercises should I be doing? How often should I work the same muscle groups etc. There are so many different workouts on the internet, it's hard to know how to put together a well rounded fitness program. Any help would be GREATLY appreciated!"

Beginner Workout #3

Hey everyone,

This is the third in our new series of beginner workouts.  Over the last couple of weeks we have showcased three different exercises that target most muscle groups.  Since these are full body workouts, two of the exercises have focused more on lower body, with the third focusing on upper body.  We apply the same format in this workout.

Beginner Workout #2

Hey everyone,

Last week, we posted the first in a new series of beginner workouts.  These workouts require a single kettlebell.  Rather than prescribing a specific format, we are demonstrating three carefully selected exercises that target most of the muscle groups in your body.  Thus, you can adapt these exercises into whatever format suits you (e.g. circuit-training, ladder workout, etc.).  If you are short on time, you can almost always find a few minutes for at least a single set of each (almost everyone should be able to devote 5 minutes to improving their health!).

 

Beginner Workout #1

Hey everyone,

Over the next few weeks, we will be showcasing some new beginner workouts.  These workouts are designed sequentially, as each one incorporates progressively more advanced exercises.  These are full body workouts, including three exercises in each workout (that will target most muscle groups).  All that is required for these workouts is a single kettlebell.

Skipping - A Great Cardio Tool

Hey everyone,

When we were down in Fort Lauderdale in November, we were browsing through a sports store and decided to purchase a skipping rope.  Both of us remembered skipping when we were children, but hadn't done it for years.  We have since tested it out and have discovered that it offers a great cardio challenge!

Traditional Lower Body Workout

Hey everyone,

Having recently tried a 'traditional' upper body workout, we decided to revisit this format for a lower body workout.  In this type of workout, you pick your exercises and move through them one at a time, doing your sets and taking ample rest in between.  These types of workouts are best suited for when you have plenty of time, since they seem to take about an hour, on average (depending on how many exercises and sets you do).

Traditional Upper Body Workout

Hey everyone,

Sometimes we get nostalgic for the kind of workouts we used to do when we went to a 'big-box' gym.  They were lengthy, yet pleasant workouts.  We would pick several exercises and just do them sequentially, one at a time, taking ample rest in between each set.  This format of workout works well if you pick challenging compound exercises and lift heavy weights (for strength building).  It can also be a social, relaxing workout when you take a break between sets to chat.  That's why this workout style is great when you have lots of time, like on an evening where you have nothing else to do, or on a weekend.

"Tight on Time" Upper Body Kettlebell Workout

Hey everyone,

As a follow-up to our previous post "Tight on Time" Workout, here is another variation with upper body exercises.  This workout is great for those tight on time, as it can take as little as 5 minutes to exercise (and surely everyone has at least 5 minutes to devote to their health each day)!

"Tight on Time" Lower Body Kettlebell Workout

Hey everyone,

Are you looking for a quick workout that can be modified depending on how much time you have to exercise that day?  Check out our new lower body kettlebell workout...

Water Workout

Hey everyone,

It's always difficult to keep up your exercise regime when travelling. However, if you are creative, you can always find something to do!  If the weather is nice, take a walk outside and check out your destination.  Or, if you have the time, many cities have bicycles for rent.  Another great option is swimming.  Plan to stay at a hotel with a gym and/or swimming pool if possible.  No excuses!

Beginner Upper Body Workout

Hey everyone,

In response to requests for more beginner kettlebell workouts, we have put together an upper body circuit using four basic exercises.  This workout is great for beginners and requires only a single kettlebell (or you can easily substitute a dumbbell).

A Workout for Office Workers

Hey everyone,

In today's 'knowledge economy', a large number of us work in office jobs where we spend most of the day sitting, inactive.  Numerous studies are showing how detrimental this is to our health, as it promotes weight gain, muscle loss and even reduces our lifespan.  If this is your daily reality, then you need to fight back and find some time for exercise in your day.  We've designed a very simple and efficient workout with you in mind.

Basic Workouts: Lower Body Kettlebell Circuit

Hey everyone,

We received a request to put together and share a basic kettlebell workout.  Some of our readers have found certain exercises we perform too challenging, while others have been limited by the equipment available.  Many of you have access to a single kettlebell (while others can access a dumbbell, which is a good substitute for these exercises).  Thus, we have composed this workout using basic kettlebell exercises - minimal equipment and experience required.

A Versatile Workout for Either Home or the Gym

Hey everyone,

One of our readers recently asked "I'd like to work out with the free weights instead of the machines, but I can't afford to have a personal trainer show me which exercises I should be doing. I'm looking for a series of free weight exercises, that work out both upper and lower body, that I can do by myself at the gym..."

Another 5-Minute Workout!

Hey everyone,

Some days it is tough to find the time to workout.  On other days, even when you have the time, you may not have the motivation or energy for a full-length workout.  For these occasions, we encourage you to try to fit in a 5-minute workout.  This isn't a path to ultimate fitness (there's only so much you can realistically accomplish in 5 minutes!), but it is certainly a step in the direction towards fitness and a healthy lifestyle.

5-Minute Bodyweight (Beginner) Workout

Hey everyone,

How is your day going?  Many of us will say it's a busy day.  There's lots on the go, between work, family and other commitments.  Do you feel that you are too busy to fit in a workout today?  What if we could show you how to do a 5-minute workout - one that anyone could do, without any equipment.  Could you find 5 minutes in your day to improve your health and fitness?  Most of us probably could...

A Five Minute Workout!

Hey everyone,

We recently received a request from one of our readers to suggest a workout that can be completed every day, in a very short amount of time.  Even if you only have 5 minutes to spare, you have no excuse to not exercise today!

A Beginner, Bodyweight Workout

Hey everyone,

The last time we posted a beginner, bodyweight workout it seemed to resonate with a number of readers (http://couplefit.blogspot.ca/2012/06/how-can-i-become-fit-and-lean-without.html).  We heard that it was a helpful starting point for exercising and even useful for more experienced fitness advocates when doing a workout at home without equipment or when travelling.  Thus, we have created a new beginner, bodyweight workout for you to try!

Tutorial - Burpees

Hey everyone,

Burpees are another bodyweight exercise which don't require any equipment.  They're a challenging full body movement, which will also improve your conditioning (as long as you maintain a good pace and do multiple reps).

Tutorial - Bodyweight Core Exercises

Hey everyone,

Today we are featuring a tutorial on bodyweight core exercises.  There are many different exercises which work your core - this Couplefit video tutorial will feature 2 which you can easily incorporate into your fitness routine.