Andre’s routine – level 1

I get a steady stream of email asking for free workout advice. I write a lot in my newsletters but it took me a while to figure out that what people really meant was, give us a routine we can actually run. So here is one.

This routine is from a real weight loss project I have been working with. A young man named Andre has been on my plan for about two months. He takes fish oil and protein powder, and we are gradually steering his diet toward a paleo style pattern. So far he has dropped roughly 22 pounds. Below is one of his Level 1 sessions.

Andre is younger and only has a few orthopedic issues, so we can program a wide range of movements. If you are older, out of shape, or working around a joint problem, modify the moves and read the substitutions at the end. Always run this workout on a soft surface. Grass, turf, a track infield, or a padded gym floor.

Warm up: The Matrix

The Matrix is a multi directional reach and bend pattern. Stand tall, then step one leg forward and reach down as if picking something up off the ground, then return to standing. Repeat in eight directions around a clock face. Eight reps per direction with each leg. The full sequence works through hip rotation, hamstring length, and trunk control. Start without weight. As you get stronger and more coordinated, add light dumbbells in the hands.

Main set: eight quarter mile laps

The session is built on eight laps of roughly a quarter mile each. A track works well. A neighborhood block, a parking lot loop, or even a measured stretch of office park sidewalk will do. A GPS watch handles the measurement.

The pattern on each lap is the same. For one quarter of the lap distance, run forward at a speed that pushes you to roughly 30 seconds of breathlessness, then 30 seconds of recovery. Do not sprint flat out until you have run this session at least six times. Then on the same lap, cover the same distance moving backward, side to side, and with a carioca step, 20 to 30 steps in each direction. Then walk or jog back to the start.

If you are not in running shape, walk instead. The cue is from Phil Campbell, who I respect on conditioning. The goal is to be breathless for about 30 seconds and then recover. That target works at any pace.

Added work on later laps

Layer in the following.

• Lap 3: Add 20 step bear crawls. Get on hands and knees, raise your hips so the knees come off the floor, and move forward keeping the knees low to the ground. The closer to the ground, the harder.
• Lap 4: Add 20 step alligator crawls. Lay flat on your belly, prop up on forearms and shins, and move opposite hand and leg to slither forward 20 to 30 yards.
• Lap 5: Add high knees, 20 steps up a short incline.
• Lap 6: At the top, stretch hips, groin, hamstrings, and quads.

If you cannot get into bear crawl or alligator position safely, substitute a plank for 30 to 120 seconds. Treat the plank like a stable pushup top position.

Finisher: metabolic chest work

After the eight laps are done, finish with a chest circuit. If you have access to resistance bands and a stable anchor point, run the band version. Otherwise use bodyweight throughout.

• 20 standard pushups.
• 20 band punches per side, or 20 alternating shadow boxing reps with a small dumbbell if you have no band.
• 10 to 20 band flies, full range of motion, switching the forward leg at the 10th or 5th rep.
• 10 to 20 explosive pushups, where you push hard enough off the floor that your hands briefly leave the ground.

If a full pushup is not in your repertoire yet, scale by inclining your hands on a bench or counter. Do not regress to knee pushups. The hand elevation keeps the same movement pattern, which serves you better long term. If you are coming from very low strength, start with wall pushups and build from there.

How to use this

For someone in the 50 to 70 range who is not already doing structured conditioning work, expect this to feel hard the first three sessions. Run it once a week to start, with full recovery days between. Build to twice a week over four to six weeks. Pair it with two resistance training days and you have a full conditioning program that respects joints and still moves the needle.

If you find this useful, let me know and I will keep posting Andre’s progressions.

— Doc