Linda Strength Training

One day a week Full Body Strength training for Linda

One-Day-a-Week Full-Body Training Schedule

This training program consists of a one-day-a-week full-body workout routine. Each session includes one exercise from each of the following categories: Squat, Hip Hinge, Push, and Pull. The workout is structured into 4 rounds of 10-12 repetitions per exercise, with varying levels of intensity based on the Rate of Perceived Exertion (RPE).

Rate of Perceived Exertion (RPE)

Rate of Perceived Exertion (RPE) is a subjective measure used to gauge the intensity of your exercise. It’s typically assessed on a scale from 1 to 10, with 1 being very easy and 10 being maximum effort. Using RPE can help you adjust your workout intensity based on how you’re feeling on a given day, ensuring you’re working at an appropriate level for your goals and capabilities.

Weekly Rotation:

• Each week, the categories are rotated, starting with the second category from the previous week. This rotation ensures balanced muscle development and prevents monotony in the training routine.

Exercise Selection for Each Round:

• Round 1 (RPE 9): Choose one exercise from one category that challenges you close to your maximum effort.
• Round 2 (RPE 7): Select exercises that still provide a challenge but allow for slightly more comfort and control from the next category.
• Round 3 (RPE 5): Opt for exercises that you can perform with moderate effort, focusing on form and technique from the next category.
• Round 4 (RPE 3): Choose exercises that are relatively easy and serve as a cooldown, promoting recovery from the next category.

By following this structured approach, you can effectively target all major muscle groups, progressively overload your muscles, and achieve balanced strength and fitness improvements over time.

Resting Time

• Round 1 (RPE 9): 60-90 seconds.
• Round 2 (RPE 7): 45-60 seconds.
• Round 3 (RPE 5): 30-45 seconds.
• Round 4 (RPE 3): 30-45 seconds.

Squat

• Goblet Squat: Holding a kettlebell or dumbbell close to the chest while squatting. Link
• Split Squat: Lunging motion with one foot forward and one foot back. Link
• Step Up: Squatting onto a box or bench to control depth. Link

Hip Hinge

• Romanian Deadlift: Similar to deadlift but with less knee bend and more focus on hip hinge. Link
• Kettlebell Swing: Explosive hip hinge movement using a kettlebell. Link
• Single-Leg Romanian Deadlift: Performing a hip hinge movement on one leg while holding a weight. Link

Push

• Bench Press: Pressing a barbell or dumbbells away from the chest while lying on a bench. Link
• Standing Overhead Press: Pressing a barbell or dumbbells overhead while standing. Link
• Push-Up: Bodyweight exercise where you push your body away from the ground. Link

Pull

• Bent Over Row: Rowing a barbell or dumbbells towards the lower chest while bent over. Link
• Inverted Row: Bodyweight rowing exercise using a bar at waist height. Link
• Face Pull: Pulling resistance bands or cables towards the face to work the rear deltoids. Link