Movement Plan

Movement Plan

A collaboration with Ben Bruno, a personal trainer and strength coach who works with professional athletes, A-list celebrities, high-powered entrepreneurs, and others

The composition of a training week is as follows:

Day 1
Full-Body Strength + Optional Aerobic Cardio
Day 2
Aerobic Cardio (60min)
Select a format (hiking, biking, fast walking, jogging, swimming, rowing, et cetera) and perform a proper warm-up to get the body prepared. Select an intensity level where you have an elevated heart rate but can still carry on a conversation.
Day 3
Full-Body Strength + Optional Aerobic Cardio
Day 4
Aerobic Cardio (60min)
Select a format (hiking, biking, fast walking, jogging, swimming, rowing, et cetera) and perform a proper warm-up to get the body prepared. Select an intensity level where you have an elevated heart rate but can still carry on a conversation.
Day 5
Full-Body Strength + Optional Aerobic Cardio
Day 6
Anaerobic Cardio (20min)
Select a format (bike, row, run, stairs, et cetera) and perform a proper warm-up to get the body prepared. Alternate between rounds of all-out effort and periods of rest for at least twenty minutes.
Day 7
Light Recovery and Rest

Note

Consult with a physician prior to undertaking any meaningful change to your current routine. While the program is backed by science and many years of training experience, it is generalized, and individuals should review their health and circumstances with a professional prior to taking on a rigorous fitness program.

Before we start...

We’re doing full-body workouts with eight exercises per workout, but the workouts are broken into three groupings of either paired sets (two exercises) or tri-sets (three exercises).

Regardless of the grouping, we want to make sure to take enough rest between sets (a minute or so) so that we’re fully recovered, or at least mostly recovered. Trying to lift weights when you’re totally out of breath is a recipe for injury.

If you see a grouping consisting of two moves—say A1 and A2—calling for three sets of each, that means you do one set of A1, then rest a minute or so, then do one set of A2, then rest another minute or so and go back to the second set of A1. Then continue in that manner until you’ve done all three sets of the A exercises before moving on to the B pairing and doing the same thing.

More information onspecific training and programs can be found at BenBruno.com.

Dynamic Warmup