Daily Physical Conditioning Workouts
A retired Marine, Kevin incorporates all components of physical fitness to improve the strength and conditioning of men and women alike.
This physical conditioning plan was designed, developed and executed by the author to enable him to accomplish his fitness goals. It is published for informational purposes only, not as a general physical training plan or exercise perscription.
Each daily training session commenced with a warm-up before the daily workout and concluded with a cool-down period. The warm-up and cool-down, although are extremely important in any fitness plan, will not be described in this article.
Daily Physical Fitness Component Emphasis
| Day | Emphasis |
|---|---|
Sunday | Muscular Endurance & Strength - Stamina |
Monday | Cardiovascular & Muscular Endurance |
Tuesday | Passive Rest Day |
Wednesday | Muscular Strength - Skill Development |
Thursday | Active Rest Day |
Friday | Passive Rest Day |
Saturday | Muscular Endurance & Strength - Stamina |
Although not covered in detail in this article, flexibility is a component of physical fitness and an important portion of daily training sessions.
Kevin McClernon
Sunday
- Warm-up
- Upper Body & Core Development
- Pull-ups 3 x max
- Push-ups 3 x 10
- Air Squats 3 x 5
- Crunches 4 x 30 sec
3. Stamina
- 2 rounds of 800m run + Dips (x 5) + Air Squat (x 15)
4. Cool-down
The most difficult of bodyweight exercises, pull-ups require coordination and strength from arm, back and core muscles.
Kevin McClernon
Monday
- Warm-up
- Upper Body & Core Development
- Front Plank 1 x 45 sec
- Side Planks 1 x 30 sec each
- Air Squats 1 x 30 sec
- 4 rounds of push-ups (x 5) + pull-ups (x 4) + crunches ( x 10)
- Crunches 1 x 1 min - 1 x 30 sec - 1 x 15 sec
3. Cardiovascular Endurance
- 3-mile jog
4. Cool-down
Tuesday
No physical activity.
Wednesday
- Warm-up
- Upper Body Development
- Alternate Pull/Chin-ups 3 x 6
3. Skill & Total Body Development
- 4 rounds of swim ( x 10m) + push-ups (x 4) + air squat (x 4) + crunch (x 4)
4. Skill Development
- Swim 5 x 25m
- Tread Water 3 x 30 sec
5. Skill & Total Body Development
- 4 rounds of swim (x 25m) + push-up (x 4) + flutter kick (x 6)
6. Cool-down
Thursday
- Warm-up
- Cool-down
Friday
No physical activity.
Cool-down activities help the body to gradually return to a resting state and should finish with stretching exercises.
Kevin McClernon
Saturday
- Warm-up
- Upper Body & Core Development
- Pull-ups 3 x max
- Crunches 2 x 1 min
3. Stamina
- 5 rounds of 400m run + dorsal raise (x 10) + v-ups (x 10) + walking lunges (x 10)
4. Cool-down
Conclusion
Although I have no specific training objective, such as participation in an upcoming competition or contest, I do have a goal of maintaining a solid base of physical conditioning. Therefore I include all components of physical fitness in designing my training plan in an effort to combine aerobic and anaerobic activities to produce a satisfactory level of endurance and strength.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2016 Kevin P McClernon
