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How to Workout for 2016

How to Workout for 2016

Progressive Workouts for the New Year

Welcome to 2016. It’s a new year and it represents new beginnings. If you are in need for a new workout for your new year’s resolution in 2016, you have come to the right place.

Some of you may be frustrated over the lack of progress you have made when it comes to your health and fitness in 2015. You might not know why you look the same, feel just as sluggish or even took a step back in the past year.

In most cases, it’s due to the lack of proper planning and effort. To induce change, you have to push yourself, physically and mentally, one small step at a time. Progressive overload, is the only way you can progress in your health and fitness endeavours for 2016 and here’s how to implement them in a training programme, to see results!

What is Progressive Overload?

Progressive overload is the gradual increase of stress placed upon the body during exercise training.

Developed by Thomas Delorme, M.D., this scientific principle was initially used to  rehabilitate soldiers after WW2. It subsequently became a technique recognized as a fundamental principle for success in strength training, endurance programs and physical therapy as well as rehabilitation regimes.

In order to achieve more strength, endurance or more fat loss, the body needs to be stressed to stimulate it’s body’s natural, adaptive response to new demands placed on it.

Progressive overload not only induces muscle hypertrophy (growth), but also stimulates the development of stronger and denser bones, ligaments, tendons and cartilage.

Furthermore, it incrementally increases blood flow to exercised regions of the body creating more responsive nerve connections between the brain and the muscles involved.

The Ultimate Strength Workout

Perform 3x A Week for Maximum Results

Perform the prescribed number of repetitions then rest for the recommended duration. Repeat the exercise for the suggested number of sets before moving on to the next exercise.

Barbell Squat


Barbell Bench Press


Hamstring Curls


4 Sets of 8 Repetitions
(2 Minute Rest)

4 Sets of 6 Repetition
(2 Minutes Rest)

3 Sets of 12 Repetition
(1.5 Minutes Rest)

Lat Pulldown

Shoulder Press

Calf Presses

3 Sets of 10 Repetitions
(1.5 Minute Rest)

3 Sets of 8 Repetition
(1.5 Minutes Rest)

3 Sets of 12 Repetition
(1 Minutes Rest)

How to Implement Progressive Overload

Say you have to perform 4 sets of 6 Barbell Squats. You might start off with 60kg x5,5,5,5. The next session, you can either try to increase the repetitions (number of times you squat) or increase the weight. What we recommend is first trying to hit the prescribed repetition, go one over on all sets, the increase the weight and perform the prescribed repetitions or 1 rep lower.

In other words;

Workout 1: 60kg x 5, 5, 5, 5

Workout 2: 60kg x 6, 6, 5, 5

Workout 3: 60kg x 6, 6. 6, 6 (Repetitions hit)

Workout 4: 62.5kg x 5, 5, 5, 5


The Ultimate Endurance Programme

Don't forget your heart, the most important muscle!

Don't Forget to Run

We are grateful to have Adele Wong from to share with us a surefire way to whip your heart into shape.

Why Run?

Running is a great workout that can be your staple-go-to healthy activity or thrown in to complement other training regimes that you might have. Running boasts many health benefits, including improving the cardiovascular system (heart, lungs, vessels), strengthens bones, lowers cholesterol levels, releases stress, increases metabolism and helps with weight loss!

If you’re just starting out, your main focus should be on consistency. Commit to a few days of running a week and make it sustainable by picking your preferred time and place.

Week 1-4

The focus for these weeks would be to make running a habit and to build a strong base for more structured workouts.

You can start by running 25-30 minutes, 3 times a week. Monitor how you feel after each run. When 30 minutes becomes too comfortable, you can add 5-10minutes and eventually, being able to run for 50-60 minutes with ease.

At this stage, you can forget about distance and pace. Instead, focus on how you feel. On a scale of 0-100%, you should be running at 70-80% of your effort. Don’t worry, you will get a better gauge of how you feel when you start to run a little more!

Once you get stronger with a good base, you can spice up your running regime by adding some “fun” and structured workouts. This is where you can work on developing speed and endurance.

Let’s talk about adding interval training to your running routine. Without getting too technical, interval training is alternating between bouts of high intensity effort and low intensity effort. The duration, recovery time and effort level of each bout depends highly on which physiological system (cardiovascular, muscle strength, nervous system, anaerobic system etc) you want to work on.

Week 4 Onwards

Some Great Routines

Short Sprints

Hill Sprints

Long Hill Repeats

10 x 100m sprints with 2-3 mins of recovery

As you get fitter, work on increasing reps and distance up to 200m. Keep your running time to less than 1 minute.

10 x 30 seconds up a steep hill with a jog down for recovery

As with short sprints, work on increasing reps.

Short sprints and hill sprints stimulate the nervous system and works on strengthening your muscles.

8-10 x 60-90 seconds up a gradual incline with a jog down for recovery

Work on increasing reps.

This workout works on muscle fibres that are needed in middle distance running (1km-10km).

Other Routines

6-8 x 400m with 2-5 minutes of recovery

4-6 x 600m with 2-5 minutes of recovery

3-5 x 800m with 2-5 minutes of recovery

5 x 1km with 3-5 minutes of recovery

2 minutes x 6 with 2 minutes of recovery

10 x 30 seconds with 30 seconds of recovery

The combinations are endless! You can even do a combination of 5 x 1km finishing with 5 x 400m or 3 sets of 100m, 200m, 300, 400m, 300m, 200m, 100m. As mentioned previously, The effort, duration and recovery time depends on which physiological system you intend to work on.

In general, if you want to work on:

Improving the pace over longer distances (speed endurance): the recovery interval can slowly be shorten/equal to the running time

Getting used to the increased pace by stimulating the nervous system: 3-5 minutes of recovery depending on the length of running time

Anaerobic system: the recovery time should be twice the amount of running time to allow for full recovery and anaerobic products to be cleared.

Try adding any 1 of these structured running workouts once a week on top of your usual 3-5 days of easy running. As your body gets used to the stress of heavier workouts, you can start adding 2 structured workouts a week! Running is so versatile! Mix it up and have some fun!

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