Episode 138. How To Write The Ultimate Workout Program For Health And Longevity
Episode 138. How To Write The Ultimate Workout Program For Health And Longevity
In this episode, we give you everything you need to create an effective workout program for health and longevity. We go through our entire week of training, exercise selection and methodology so you can write your own workout program.
You can download the free workout schedule here The Ultimate Workout Program For Health And Longevity
Creating an effective workout program requires careful consideration of many factors. Exercise is an essential aspect of maintaining a healthy lifestyle and can have positive benefits for both physical and mental health. However, developing a workout program that is tailored to individual needs and goals can be challenging. In this podcast, Mack and I outline key steps to help you create the ultimate workout program for health and longevity.
Assess Your Fitness Level
Before starting any new workout program, it is important to assess your current fitness level. This will help you determine what types of exercises are appropriate and highlight any imbalances or mobility issues that need to be addressed. As always, if you are not sure or have any questions you may want to consult with a physician or certified fitness professional to help you assess your fitness level and determine the best approach to your workout program.
Set Realistic Goals
Setting realistic goals is an essential part of creating an effective workout program. Consider what you want to achieve from your workout program, whether it be weight loss, increased strength, or improved overall health. Be specific about your goals and set a timeline for achieving them. Remember to set realistic goals that are attainable and sustainable over the long term. If you need any help setting your goals and sticking to them, check this out Reach Your Potential: A Guide to Setting and Achieving Your Goals
Track Your Progress
Tracking your progress is an important part of maintaining motivation and achieving your goals. Keep a record of your workouts, including the exercises you performed, the number of reps and sets, and the amount of weight lifted. Consider using the printable free PDF available or reach out and see out you can get access to our coaching software. View your workouts, track your progress and join a like-minded community all on your phone or device. Click Here To Learn How
Incorporate Healthy Eating Habits
Eating a nutritionally balanced diet is an essential part of any workout program. Incorporate whole foods such as fruits, vegetables, lean proteins, and healthy fats into your diet. Avoid processed and high-calorie foods that can negate the benefits of your workout program. Nutrition, life style and counting calories can be hard and confusing, so make sure you check out our book "The 4 Week Fat Loss Program." With a 4-week workout program designed for both beginners and intermediates, a nutrition guide to help you understand macronutrients, and tips on meal prep and how to design your own meal plan, this book is your ticket to a leaner, healthier, happier you! Get Your Copy Here
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What is up everybody? Welcome back to the Insitu Health and Fitness podcast. Grab your pen and paper, because today we're giving you a blueprint to write the ultimate workout for health and longevity.
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Yes, welcome back to yet another episode. I'm very excited for this one, the whole blueprint of our workout program. It's a workout program that Mac and I have been trialling. Over the last couple of months, sure. Just before we get into the episode, make sure you go and download the free PDF. It'll just help you follow along with this episode. It's just got all the workouts, all the reps, all the sets. You can even use it to track your own progress through this program. And it's just going to make it a little bit easier for you to follow along and understand what I'm actually talking about. So whether you're watching or listening, stop the video or the podcast. We'll wait here while you go download it.
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Good. Thank you for doing that. But all as well, if you want to follow this program but have it in your pocket on your phone so you can track your progress, you can enter your weights as you go along, you can be a part of the in situ community. And again, like I said, it's just a little bit more convenient than taking a piece of paper to the gym because it's on your phone, on the app. They're really rock'n'roll. You can even go back and see your previous lifts so you can make sure you're staying on track and progressing. As you do this program, make sure you hit the work with US link and then we can hook you up with that as well. Cool. Anything else before we get into it? That's OK. Cool. Before we get into the actual program, I just want to go over a few things of the methodology reason why. Understanding all that helps a lot when you're programming. So first, who and? Where did I get these ideas and methodologies for the program? So I'm going to give you 3 names. I hope you got your pen and papers there ready to write these down because I want you to look them up. A bit of homework for you straight up. Peter Attia, Andy Galpin, and Andrew Huberman. OK, so three people that I follow quite closely when it comes to health and longevity. A lot of people have probably heard of Peter Attia at the moment because he's been on. Especially if you watch the limitless on Disney plus with Chris Hemsworth. He was the longevity expert on that. Yeah, and. He does live up to 9. He he's an expert on longevity. He has an actual clinic where he trains people, coaches people, helps them improve their health and longevity. So he's not only doing scientific
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studies, he's actually implementing and getting results so he can come up with a theory, implement it and go. This is the results and it's actually done on real people, so. A lot of what he talked about is. Actually applied and works. Same with Andy Galpin. He dives a lot more into the science, like he is a, I guess you'd say scientist, I'd say scientist. He is a doctor, but he dives into it a lot deeper. Peter Taylor probably doesn't work with the general public as much, but a lot of the stuff he talks about is still very important and easy to apply to your life as well those two guys have. I guess you could say a. Series of movements that a human should be able to do to live a long healthy life, including jumping, pushing, hanging, and squatting, which we'll go into in the workouts in a minute. But basically you should be able to do all those things to be a functioning human. And that's what a lot of the. Program is based around being able to move, do all those things and live a long healthy life. And then Andrew Huberman, he basically just ties all of that in together so you can understand a lot better. He is very science dance, but he explains it in a way you can actually understand and implement. So those three guys together, yeah, just a lot of good info and easy to use information as well. All right. So what does the program focus on? OK, so whenever you're looking at writing a program, when I'm looking at writing a program for a client, it's always what is the focus? Why am I even right in the program? So this program focuses on building overall strength and stability and bone density. So all these things you need to live a long, healthy life. I think
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we've spoken about this in an earlier podcast. It's actually a stat from Peter TR. So if you're 60 and above and you fall and break your bone. You're all cause mortality rate, so your risk of death raises by 30% in the next two years, so just from having a fall, which is crazy. So that's what we're trying to limit in the later stages of life with this program. So we do it now, so we're prepared and we live. We can do whatever the hell you want over the age of 60 and not increase the risk of death if you have a fall. Also improves movement, so you're going to be able to move better function better be pain free in those movements as well. As well as improving your cardiovascular system as well. So heart health basically. So we're also improving. The way your heart functions pumps blood around the body, as we know you need your heart to pump to live.
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And not only that, it's designed in a way. This is sort of my input into the program. It's designed in a way that's going to keep you coming back for more. So it's pointless having the best program in the world of health and longevity if it's boring and you're not going to do it adherence or making sure you do the workouts every single time. And want to come back and continuously do it for the rest of your life is the most important thing. I don't care if it's a ship program. You're better off doing that share program consistently rather than the best program inconsistently. So this program is designed to be entertaining in a way so you continuously do the program, so you continuously get those results. Makes sense? C. All right, so let's have an overview of the program. I'm promise we'll get to the workouts in a minute, so this is just one week of one phase. In the program. OK, so yes, there's going to be a lot of exercises missing. You're going to be like Jack, what about this, this or this? They come in other phases of the program, which I'll get into it in a second. You can't shove everything in to the one week because it almost becomes too much and you're not going to really get much done. So this is designed to focus on certain modalities over time, which is phases and blocks. So keep that in mind. It is a five day. Weak program, so five days now. This is optimal. I'm assuming most people listening have access to a decently set up gym and you're training five days a week now. That's the optimal. The purpose of this program we live health and fitness and we still sometimes can't get five in a week or we have to adjust the programming to get the workout in because we're having a busy day, so. Don't feel like you have
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to do the five days. I'd say if you only training three days a week, just adjust the program to make sure you're hitting the main workouts and your goals. Just remember, it's a five day week program, but it can be modified to suit your lifestyle. Cool. Yeah. All right. Before we dive into the workouts, we just need to work on some terminology just so we're all on the same page and we understand what I am talking about. Or so. Workouts. Everybody knows what a workout is. I'm going to do a workout the same as I'm going to eat a meal. It's the activity you're going to do. OK, then you've got exercises within the workout. Exercises are the things you do. So. Export is an exercise. Reps. So how many times you're actually doing that back squat and then sets how many sets of reps? So you might do five sets of five reps of the back squat. Staying with me so far. Yeah. Well, I mean it's hard if, you know, it's hard to distinguish between newbies and yeah, so I know a lot of people thinking this is come basic, but a lot of people don't actually understand the difference between sets, reps, all that sort of stuff. All right. So we got super sets. So supersets are where you combine two exercises. Into the one. One set, basically. So you'll do a back squat and a box jump and that's one set instead of doing a. Back squat by itself, and then you do all your back squats and then you go and do your box jumps. You're combining it together and doing the back squat and then straight into the box jumps, then having a rest before you go back to the back squats. A drop set is where you might do 5 heavy back squats, drop the weight off a little bit, and then do 10 back squats. So it's like you're dropping the weight and it's drop set.
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You're not resting in between 5:00 and 10:00 reps, OK? And then a focus session. I'll get into focus sessions in a minute in the program. Make more sense? Then we've got phases and blocks, so phases are generally. Three to four week blocks. Or three to four, and then there's three to four phases within a block. So bigger picture, so let's say there's four blocks in one year. So there's four different programs within the one year. Those programs are broken up into three different phases. And then those phases are broken up into weeks. So generally if someone buys a program online, it would be say a 12 week program and that would be considered one phase, yes. Yeah, right. So technically if you're buying like a 12 week program, then you're missing another 3 phases. It depends. So again, this is one week of the year, so.
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You know, we're going to be focusing on this block or this phase focuses on movement and hypertrophy, which is building muscle. And the next one could be working on cardio, then the next one could be working on strength or mobility. So each. Each block has a different focus, and then within that block you've got different phases, and then the different phases will cover all the modalities of strength building. So that's why it feels like there might be a couple of exercises missing in this week. But once you get into the next phase. Those exercises will come in and you'll drop off a couple of other exercises, so you're improving along as you go through different phases. So ideally a workout that's phased is far better than just buying one workout and repeating it every 12 weeks. Yes, for the end of eternity. Yes, 100%. OK. All right, warmups. Warmups are very important. Haven't got warmups in the actual program because warmups should be designed to suit you and your needs. So generally I'd say jump on a treadmill or some sort of. Activity to get your heart rate up for two minutes. I don't care what it is. You can jump up and down, you can run around the block, you can walk around the block, whatever you need to do to just get your heart rate up for two minutes. Then you want to focus on mobilizing and activating your joints, muscles, all that sort of stuff. So if you've got an injury, you might want to put a bit more focus on that shoulder injury or whatever it is, and just make sure you mobilize that shoulder, activate the muscles around it so it's ready for the workout.
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If you're new, you're probably going to take a little bit longer to get you warm up done because you're trying to figure it out, but as you progressed like I've been doing this for years now. I can just walk in, warm up. I just know my body well enough. I can do a couple exercises, stretches, whatever I feel like I need and I'm straight into the workout. But that's me. If somebody is brand new to exercising, probably takes them at least 15 minutes to get warmed up and I'll walk them through a decent warm up to get them going. Anything else we need to code before we get into the working. I think you got think you got it all. Alright, so if you've downloaded the if you have downloaded the PDF, you'll see that we've got a Monday workout again. I've got a room there for your date. You can enter your own weights, a couple of notes about the exercises and check it off once you're done. The first exercise is a back squat 5 by 5, so that's a common terminology. That means five sets. 5 reps. So for beginners, these aren't going to be too heavy. You just focusing on your form, making sure you're doing this to perfection. OK, as I always say, I'll say this in every time we talk about exercise perfection. You want to do each and every exercise to perfection. Perfect form making sure you. Doing it how you should be, and if you're not sure, that's when you need to reach out to a coach or somebody that can help you do it right? So obviously a bit more advanced, you're going to be going heavy, and if you are advanced, you're going to be pushing this to limit. I want you to go as heavy as possible. But that's only for people that know how to. OK. And then we've got a dumbbell bench press, four sets, sets, reps, supinated, pull up three to four sets, sets, reps, Barbell shrugs, three to four sets, sets, reps, and then finishing with some dumbbell oblique crunches and calf raises. Cool. If you're not sure of any of these exercises, you can head over
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to YouTube. Type them in. You can type the exercise in. And in situ and you'll find me doing a demo of these exercises or just type them in. And there's hundreds of people out there doing demos of these so. Yeah, pretty straightforward. Now, sometimes I've got three or four sets in here. It just depends on time. If you're a newbie, I'd probably say hang around the four sets because you're not going to be lifting as heavy. If you're a bit more advanced and you're really getting moving some weight around, aim for the three sets. If you're strapped on time, we can bring those super sets in that we talked about at the start and double up the supinated pull-ups and barbell shrugs. OK, So what I'd recommend is doing 8 pull-ups and straight into 8, barbell shrugs, then having a good rest before you go into the next set. Makes sense. Yeah. Understand Superset now, good. Supersets are my favorite because I'm always strapped for time. Yeah. So ideally you want to do these individually, but again, if you're strapped on time or you just want to get it done a little bit quicker, super. Set a couple sets now rest periods. Thought I bleach crunches and calf phrases. Generally I will be doing my car phrases throughout the workout. Mrs. When you rest, you want to rest enough so you can perform the exercise to the maximal effort. So. If you're doing your back squats and you know it's a heavy back squat, more experienced person is probably going to need at least a minute, minute and 1/2 to recover. Where somebody not lifting and just focusing on their technique, not lifting as much and focusing on their technique, doesn't need as much rest because it's not as taxing. So whatever, if you whatever it is for you, it's completely fine. You don't feel like you have to rush to the next set or you can rest as long as you like you do you does not matter. I
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just like to do. Half raises in there because they're not very taxing. You can do them quite easily. It doesn't take much energy and you just getting them done. Yeah, it saves a bit of time at the end because everybody skips carves at the end because they're just like the most boring movement ever. Exactly. And they are boring, but they are so important and so good for you. So just add them into your rest. If you see him there at the end of the workout, just add them in. So yeah, that's Monday. Makes sense. Yep, cool. Tuesday looking a lot different to Monday. All right. So we've got. Box jumps and step downs, push-ups, passive hang and a squat hold. Now there's just one set of these. I've just got 20 box jumps there just so you get them done. Now these are done, so box jump step downs. Step down, reset and then jump again. No, rebounding the rebound is not worth the risk. There's a lot of risk in trying to do the CrossFit box jump type ones. A lot of people don't do it properly. It puts a lot of pressure on your knee or your Achilles or your ankle and the risk of injury is super high. So jump up, step down, reset and explosive jump back up. You want these to be maximal effort jumps, so. Find the highest thing you can possibly jump on without hurting yourself or ******** yourself on a box. And they're 20 of the bests looking highest jumps you can do. Then we move into pushups. It's one set of Max reps. So Peter and Tia and Andy Galpin say there's a limit of how many push-ups guy should be able to do and women should be able to do. Arrange, arrange a target, maybe, depending on. I'm pretty sure it depends maybe on your age and your gender. And then there's like a recommended amount of pushups and
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a few other exercises that you should be able to get to show that you are have like a functional body I guess, and you can actually push yourself up off the ground. Don't worry about what that number is just yet. You just focus on you and do as many as you possibly can. You might want to just do I'd say just do five warm up sets. Make sure everything's working right. You got your hands in the right position, have a good rest. Good rest. You mean reps? What do I say? Sets. Yeah, reps. So do 5 reps, have a good rest. Make sure you're recovered and then do as many as you possibly can. Again, these are perfection. There's no snaking off the ground, you're making sure your cores locked on your. I squeeze your in a nose straight line and that's whether you're on your knees on an incline to make it easier, whatever. Even if you're doing an elevated pushup, whatever site type of pushup it is, you're doing them to perfection. As soon as your form starts breaking down, that's when you stop counting reps. A passive hang. Literally just how it sounds. You're just hanging off a bar. Jump up, hold onto the bar and hang and just as long as you possibly can. Grip strength is very important. Peter talks about this a lot. Like when you're older in age and you go to fall, you need that grip strength to grab something to hold on to. If you don't have that grip strength, then you can't hold on to it and you do fall and then risk of death increases. So we don't want that. So group strength is very important and both Andy. And Peter Taylor and hubs. But all say grip strength is one of the most important things in. Older age. So it's in there. That's what you got to do. Squat, hold, squat, hold. This is done holding on to something to start with, making sure you can get down in the very bottom of the squat as low as you possibly can. That's why we hold on to something. Trying to
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keep that chest up, pushing those knees out, holding a good position in the bottom of the squat, the very bottom, for as long as possible. A lot of people get very uncomfortable there after about 20 seconds. Should be able to hold healthy person. Should be able to hold over 2 to 5 minutes. OK. So it does take a lot of practice, especially getting comfortable in the bottom of squat. Obviously this phase it seems pretty easy, but the next phase you would just sort of ramp it up a bit so you'd jump higher. You'd do a harder variation of push pull up pushups and then for the hang you'd go to like mixed group hangs, one arm hang and then the squat hold you'd try and just do it without holding on to something. And for longer I know Kelly Starrett. Dog mobility guy in the fitness realm said you should be able to hold a squat for 10 seconds in the bottom 10 minutes. I was going to say, wow, 10 seconds, 10 minutes. So you should be able to just pop down in the squat without holding on anything and hold that position for 10 minutes. Well, I mean, we used to eat and pick beans and do everything in that position, right? But now we have chairs. Yeah, we never do it. So good thing to be doing. It just promotes a lot of good ankle, knee and hip health, save you getting replacements and injuries and all that sort of stuff. All right. We're going into our first, so. Focus session. OK, yeah, so focus sessions. We're still in the same workout. This is still the same session. Yep. So the first part should only take you 10 to 15 minutes. It's only really one set of each exercise, just plenty of rest in between. So you got a lot of energy to do it. So focus session is 3 to 4 exercises with three to four sets. Easy and done at an easy sort of. Efforts not maximal effort easy. So focus session is
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whatever you want to focus on. So this is where the personalized. Part of the program comes in. So whether you want to increase mobility, build muscle size.
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Work on some sort of gymnastics. Whatever it is, this is focused work done properly. OK, for example, if you want to build your booty, booties and biceps seem to biceps for the guys, booties for the girls. Would do you know three to four booty exercises in this focused session focused on the booty to grow those muscles there, OK. Personally, I will either do three to four shoulder exercises or a lot of the time at the moment, because I'm sitting down, I'm doing 3 to 4 hip opening exercises. Yeah, I was gonna say I probably do some sort of mobility, strength, repetition kind of thing at the minute as well. Yeah, because again, this is personal preference because it's a focus session, but. I feel like the better you move, the better you exercise, the better benefit you get. So mobility is very important and mine just sucks at the moment so we're finishing off.
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And we're finishing off with a 15 to 30 minute zone 2 cardio session. This is just steady state cardio. Jump on a machine and your heart rate should be at the point where. It's hard to hold a conversation. You can reply to a question if somebody asks you, but you can't sit there and talk. If you can sit there and talk, just up the ante a little bit. Get that heart rate a little bit higher, and that's probably about sign two. Don't overthink it. You're just trying to elevate that heart rate for 15 to 30 minutes. Whatever time you've got. Makes sense. Tuesday done.
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Wednesday back to a lifting session, so we're starting with a lying leg curl. Found that a lot of these exercises I've got written down are very vague. Like you just insert what you have access to. So we're just trying to do a lying hamstring curl. Again, jump on YouTube, type that in so you know what I'm talking about. Normally we would do it on a Swiss ball. We don't have a Swiss ball. We have a Pilates machine, which is.
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Which is fancy problem to have. So we've been doing those on the Pilates machine. I just really like doing some sort of hamstring. Balance type thing just to fire up your lateral chamber before you jump into deadlifts. You just get a better mind muscle connection. Prevents injury. You just fire everything up. If you don't have access to anything about, that's something like a good morning, yeah. Although you have heard you mention if you. Like use something that's slippery on the floor, like a towel under your heels. Personally, I would prefer to still do that. I just find that it gets my glutes firing more than a good morning. Like, I still like good mornings, but just the laying aspect of it. I feel like you can do activate your booty a bit better. Yeah, definitely. So just for everybody listening along, imagine that you're lying down, back on the ground, looking up at the ceiling. Put a towel. If you're on a wooden floor, put a towel under your feet. And then lift your **** up, keep it up. Trying to push your **** to the ceiling the whole time, and all you're doing is curling your feet into your **** and then pushing them back out. Sounds easy, but it's quite hard. So you just got two sets of Max reps, so that could be 5 reps, it could be 15, whatever it is. Obviously different exercises are going to like different variations are going to be harder, easier. So again, they're just too warm up sets before you jump into some deadlifts. You've got five sets, sets, 4 reps, OK, so these are. Designed to be heavy deadlifts, but again, if you're new and you're still learning the movement, you are focusing on technique only, not weight moved. Then you moving
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into a dumbbell strict press 4 by 8 seated row 4 by 8. Readout rays OK, this can be any type of readout work I've just got rear delt raises three sets, sets, 12 reps you. If you have access to cables, awesome. If you only have access to dumbbells, bands, whatever it is you just do really don't work. Supinated dumbbell that arrays. Make sure you look that one up. That is really good for your shoulder mobility. It's just an exercise that no one really does. It just moves your shoulder in a way that. Doesn't really get worked in all the other movements, so it's good to always work your shoulder in every single different plane, so make sure you get that one in hanging leg raises and seated calf raises. Again, the hanging leg raises and the calf raises. I might sprinkle throughout the workout in the rests. Just be careful with the hanging leg raises because. It can be quite taxing on your grip, so if you're going into like a seated row and your grips ruined, you can't pull as much. So then you're not really getting your lats because your hands are limiting where you can use straps or something like that to save on that whatever you need. And if someone needed to superset, what exercises would you say would be a good pair? I would superset the strict press and seated row. Yeah, good combo. You get a good pump, good shoulder pump on those ones. Again, ideally you want to do these individually, but if you need to superset whatever you need to, you could yeah, Superset the shoulder work exercise as well. Whatever you need just to get it done and make sure you get every single exercise done. Cool. Alright, Thursday, kicking along over the hump hump day. Alright, so Thursday looks pretty easy. Generally is sort of wait for it, wait for it. So
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we're starting off with some core work. This is just some sort of core exercise. Something with a bit of instability is best. So I'm talking dead bugs, bird dogs. If you can do a dragon flag or something like that, even better. Can jump back up on the bar, hanging leg raises, laying leg raises. Just some sort of core exercise. You're just going to do four sets Max reps. When it comes to core exercises, you want them to look as pretty and as perfect as possible. If you've just flopping around all over the place, it generally means your core is not locked on. Or you're not engaging the muscles you need to, so make sure you're engaging the muscles you need to. Then we're into a hit session. Everybody screwing my face up if you can't see. So this is hit. High intensity interval training OK. I've got 10 to 14 minutes. If you can do longer than that, you haven't done it properly.
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This is designed to be maximal effort work, so I'm just going to give you a rundown of what I've been doing. So the 1st 5 minutes I do on the air runner. OK so this is almost like my warmup for the hit session. So 5 minute warmup. It's still quite intense. Obviously I've done it a little bit of a pre warmup before the workout anyway, so blood flow, and I've done my core exercises so I'm warmed up so I'll jump straight into a. Under the air runner, go for a jog for 40 seconds and then Sprint for 20 seconds and I'll do that for 5 minutes. Now obviously as our fatigue by the 5th minute, it's more of a shuffle into a fast-paced jog at the end there, but you get the point. I'm trying as hard as I can in this run. I'm not very efficient at running OK. I strongly actually recommend everybody try and do some sort of running because it is a very human thing to be able to do rather than sort of jump on a rower. Or ski or. Stepping machine something like that. Yeah, try try running. Again, it's just a little bit more primal than you know. Anything else? Yeah. And then to finish off, I'll do a Tabata, which is 20 seconds work, work, 20 seconds rest. OK, so 20 seconds works hard. You possibly can. Then you get 20 seconds rest. That is 8 rounds totaling 4 minutes. I'll do that on the air bike. Just because the air bike I feel like I can push as hard as possible. There's no limiting technique, skill or anything like that. You literally just moving your legs and your arms hard. You possibly can. And once I finish on there, I'm done with cardio. I need at least 5 minutes rest. Before we go into our second focus session of the week. Yeah. So again, we just went over the focus session. So it's just focus work, three to four exercises, three to four sets on that focus work that you want to do. Friday,
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last day, here we go. Alright, so obviously you've done a pre warm up, but then we're just going to do a little bit of a focused warmup on the glutes. I just like to do that before we do the rear elevated split squats. Just get your glutes far and a lot more in those split squats just gives you a little bit more my muscle connection. So you've just got two sets of some sort of glute exercise just to wake them up. Make sure the fire. Makes sense. Yeah, yeah, yeah. And then like I said, we foot elevated split squats or Bulgarian split squats, whatever you'd like to call them. You've got four sets, sets, 8 reps, so that's eight reps. Each side equals one set. OK. So it is quite a lot on a whole. Lot of people don't like this exercise, but it is a real good exercise. One of the best for your lower body. Again, it's only in this phase, so just get it done and then go into the next one. C Squats Three sets, 10, eight to 10 reps now, if you can't do Sissy squats, jump on the leg extension. That's where you sit down in the machine and extend your legs out, and it really targets your quads, both quad exercises. C squads are just a little bit more technical, so it takes a little bit more time to learn how to do the exercise. Um, sometimes I'll just sprinkle the Sissy squats and the calf phrases at the end. There you can see them. If you're following along throughout the workout. Into my rests, I'll just if I'm we got incline barbell bench next four sets of eight, I might just do some Sissy squats while I'm resting with the bench. Then after the bench you got lat pull downs, four sets, sets, 8 reps. Now the next four exercises I might just do, like a circuit. It's an AB wheel rollout, biceps, triceps and car phrases. Doesn't really matter. Don't stress too much about these. I just got two to three sets and eight to 12 reps
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on each one. Just do the best you can. Like I said, I'll do a circuit. So you just got four stations and you just sort of go to each station and rest a little bit in between and go from there. That's Friday done. Pretty straightforward, yeah. Easy, right? Easy. So again, this is just designed to give you a blueprint, something you can follow along and give you a few ideas of what you actually need to do to live a long and healthy life. As always, if you've got something out of this episode or you've followed the program, let us know. We'd love to hear from you. Love to hear how you go for the program. Yeah, you can always reach out on social media. Instagram is probably the best one you can reach out on. You find me at Jack L Graham and I'm at Mac_in situ or you can always go to our website in situcollective.com. And we do just have a general contact us page or you can inquire about getting a program written by Jack for you. Even if you just want to inquire and let us know how you went with the program, love to hear how you went with it. If you get something out of this episode, please share it. Another friend. Podcasts generally grow from word of mouth, so we rely on you guys to share these episodes with your friends and family so they can live a long and healthy life as well. Everybody benefits from that. And if you're watching on YouTube, make sure you subscribe as well. All right, guys, thanks again for tuning in, and we'll talk to you all in the next episode. Bye.
