Workout Program – Fuel– 6 Weeks

Let’s forget the slack and go for the best! Check out these workouts now that FUEL building muscles by burning all the fat!

Prepare to harness oxygen and stored energy to power through these workouts! Throughout this series, we’ll tap into all three of the body’s energy systems, boosting their efficiency and revving up our fitness journey.

From sprinting to explosive movements and the initial reps that activate those fast-twitch muscles, we’ll fire up the energy system using Phosphagen. It’s rapid and immediate, but as you know, it fades quickly—requiring a well-deserved rest after high-intensity bursts, like those snappy 10-second work periods!

Once that initial burst subsides, the Glycolytic system takes charge for slightly longer movements, like resistance training and extended sprints. Expect sets ranging from 30 seconds to complex exercises lasting up to 2 minutes.

Then, there’s the aerobic system, hungry for oxygen (Oxidative). It powers longer distances, covering extended complexes and circuits. We’ll have an exciting mix of these energy systems throughout the series, each session tweaking the ratios for a dynamic workout experience.

Work-to-rest ratios will fluctuate, and the workout formats will vary. Some days, it’s heavyweights with ample rest, while others focus on lighter weights or bodyweight exercises with shorter rest intervals.

Sessions will clock in at approximately 30 minutes, excluding intros and cool-downs. As we progress through these six weeks, get ready for escalating intensity and evolving session formats.

Remember, warming up the entire body before each FUEL session is crucial. Even if it’s a lower body workout, engage our back, core, and forearms—like during Romanian Deadlifts.

FUEL is designed to sculpt muscle, fuse elements of cardio, intensify workouts, and fortify muscular endurance, amping up metabolic stress on our muscles.

Muscular Endurance often takes a back seat, but studies highlight its importance. The ability to continuously engage muscles over extended periods not only strengthens muscles but also fortifies bones, tendons, and ligaments. These enhancements translate to better body composition, reduced injury risks, and a longer, healthier exercise journey—an enhancement to overall quality of life.

And let’s not forget the benefits to balance, coordination, and reaction timing—essential aspects that thrive with diverse training modes.

Overview

Prepare for a blend of bodyweight and weighted exercises designed to push our limits.

Expect sessions featuring cardio elements and higher intensity interval sets, intensifying as the weeks progress after the second week!

Two days a week are dedicated to lower body exercises, but they might encompass full-body movements at times. Additionally, at least one day is dedicated to upper body focus, yet most sessions will engage multiple muscle groups.

Essentially, you’ll engage in two full-body sessions per week! Fridays might involve heavier weighted exercises, while Sundays may lean towards lighter weights, cardio, or intense interval training.

Keep in mind, there’s overlap in our training approach—meaning, areas like delts, glutes, and quads are targeted at least twice a week, often even thrice!

No jumping with weights will be included. In instances where jumping is involved, I’ll always offer a low-impact alternative. For movements like transitioning from a squat to a plank or performing a sprawl, simply stepping back is an alternative to hopping in and out.

I might vary the weights used for the same exercise, adapting to the structure of a workout. For instance, during a chest press or lunges, I might use 2 x 20KG one session and 2 x 10KG the next.

In the description box below each workout and during the introduction, I’ll mention the weights I’m using, assisting you in selecting weights based on experience, energy levels, and available equipment.

Optional equipment

HIP THRUSTS
Experiment with barbells, dumbbells, or bands. Alternatively, perform bridges on a mat if a comfortable bench or chair isn’t accessible for hip thrusts.

DIPS
Try dips on a sturdy chair or dip bars. If dips aren’t our preference, other effective triceps exercises include tricep presses, skull crushers, or tricep push-ups!

PUSH UPS
The beauty of push-ups lies in their adaptability! Emphasize quality reps rather than quantity. For instance, focusing on just one high-quality push-up rep, resting on our knees, and aiming for five quality reps outweighs doing 20 reps with compromised form.

Consider investing in push-up bars for greater range and wrist comfort compared to standard floor hand placement. Yoga blocks can also enhance push-up depth!

For those striving to achieve their first push-up, start with hands on a slightly elevated surface like a chair or bench. Gradually decrease the height until our hands touch the floor.

PULL UP BAR
When pullovers appear during a workout, it’s an excellent opportunity to practice pull-ups and refine our technique!

Recommended Equipment

• Dumbbells (A range from 4kg to 30kg)
• A non-slip, comfortable mat
• A stable chair/bench
• A fabric, high-resistance glute band
• Two yoga blocks
• Towel
• Bottle of water

Each workout shared here reflects my actual routines! It’s essential to acknowledge that we all have our uniqueness. Once you’ve mastered the fundamental movements, adapt our positioning to align with our body—consider strengths, weaknesses, flexibility, stability, and mobility levels.

For instance, when doing sumo squats, you might prefer a wider or narrower stance, varying the angle of our toes. Similarly, during push-ups, you might gaze forward instead of downward, adjusting to what suits you best.

Take Romanian Deadlifts, for example. Lower until you sense tension in our hamstrings and middle to upper back. Then, rise keeping the weight in our heels. Our point of tension might be when the dumbbells reach our knees, or you may choose to lower them further. Some days, I might opt for a deeper stretch, while other days I may not, based on the demands on my nervous system or how they feel during the workout. Adjustments like these can make a significant difference in the workout experience!