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Getting Ready for the Summer?
Can You Hang with Two-a-Days?

If you have been dedicated to your exercise routine and results have started to taper, it maybe time to pump up your workout by adding something new - maybe even another workout in a day.  Yes - good ole two a days!  They worked back in high school preparing for sports. But, can you fit two workouts into your day and will it hurt you to do too much, too soon, too fast?

I would only recommend a two-a-day fitness routine to someone who ALREADY has a one-a-day fitness routine going for several months.  However, it is possible to break a workout into two parts to better fit your schedule as most of us have a difficult time fitting in a continuous 90 minutes of training into a day.  Yes, you can over do this type of training if you continue this for months and if you try to double your current fitness routine overnight.  So, here are some ideas for you to get off the training plateau EVEN with a busy schedule:

One of the split programs I like to do when my days are 12-18 hours long is to break my cardio and calisthenics / weights into two workouts:

Workout #1 - Wake up with cardio.  Usually a steady run, bike ride, or a challenging swim is a great wake call and will prepare you for your job or shift work.  I would do this type of workout for 30-45 minutes before you go to work.  You can break it up with shorter interval workouts of fast bursts for 2-3 minutes followed by an equal or double rest of easy pace or walking.  Then again if you do not want to think the first thing after waking up - just go for a steady 30-45 minutes of exercise -even if that exercise is just a walk.  (See running and interval training articles for more options)

 

 

Workout #2 - After work or during a lunch or dinner break, get another quick workout in.  Usually a fast paced circuit or superset workout will do the trick and you can use weights or just focus on calisthenics such as pushups, pull-ups, dips, variety of abs.  This will get the metabolism going again and help you stay awake for another 4-5 hours.   I do not recommend getting a workout and trying to go to sleep shortly after as it will interfere with the quality of sleep you have that night.  AND if you are busting out two workouts a day for a few or more days a week - you will need quality sleep.  (see 10-20 min workouts / Importance of Sleep article)

Some quick routines:

Repeat 10 times
Jumping Jacks - 10
Pushups - 10  (on leg days do squats in place of pushups)
Abs of choice - 20

This “warmup” routine takes about 10 minutes if you move through it will little resting - in fact just rest with your abs.  Resting in between any set during a workout with a 20-30 reps set of stomach exercises is a great way to fit more into a short period of time.

After your warm up, hit a circuit:

Mix in pull-ups or pull downs on a lat machine, pushups or bench press with weights or dumbbells, followed by a Multi-Joint Dumbbell set that mixes in several exercises into one movement.  (See MJDB article for more ideas)

One leg days, you can actually mix into your bike or run workout a few sets of body weight squats, lunges, calf raises to work the legs.  See the Run and Leg PT article for a killer leg and cardio workout mixed.  Here is one example:

Run ¼ mile at goal 1.5 -2 mile pace (usually 90-100 seconds)
Squats - 20
Lunges - 10/leg
Heel raises - 20

Repeat above 4-5 times for a 20-30 minutes workout plan that gets both cardio and legs pumped up.

These are just some of the many ideas you can try when mixing in multiple disciplines into a workout day.  See the training articles for more details and options written in the past year.


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

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Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

 

BOOKS / eBOOKS / DVDs

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Published Books / DVDs

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook

 

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout
Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT

 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?


    
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Some Titles Above available in Print Softcover Format

 

 
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