Earlier it was discussed about the value of cardio for your heart, your lungs, and lowering your risk of the stuff that shortens lives. And I shared some workouts to keep cardio 'fun'!

But many people end up in a cardio trap, over-indexing on cardio for fat loss and health - when lifting with intensity to build muscle should be the number one priority.

​So here's an example of a strength workout that helps you get the right balance in your week.

Hit 3 strength sessions like this each week, walk 10k steps a day, and cut cardio to 60 min total across the week.

3x - Full Body Workout

A) Strength Intensity 1 (15 min): 3 Working Sets; rest 2-3 min Cyclist Back Squat

  • Warm-Up Set: 10 reps @20X1 Tempo, easy (2 seconds down, no pause at the bottom)
  • Warm-Up Set: 10 reps @20X1 Tempo, easy
  • Working Set 1: 12 reps @20X1 Tempo, RPE 7
  • Working Set 2: 10 reps @20X1 Tempo, RPE 8
  • Working Set 3: 8 reps @20X1 Tempo, RPE 9

RPE = Rate of Perceived Exertion, on a scale of 10, where 10 is form failure.

B) Strength Intensity 2 (8 min): Every 75 sec x 6 sets Supinated Strict Pull Up

  • Set 1: 5 reps @21X0 Tempo, RPE 8
  • Set 2: 3 reps @21X0 Tempo, RPE 8
  • Set 3: 2 reps @21X0 Tempo, RPE 8
  • Set 4: 5 reps @21X0 Tempo, RPE 9
  • Set 5: 3 reps @21X0 Tempo, RPE 9
  • Set 6: 2 reps @21X0 Tempo, RPE 9

Loading Note: As reps go down, make your pull-ups harder by adding weight or using less assistance. The goal of this session is to work on heavy, challenging pull ups. The first three sets should be lighter or easier than the last three sets.

C) Strength Balance (10 min): 3 sets

  1. Barbell Skullcrusher; 10 reps @21X1 Tempo Rest 30 sec
  2. Hands on Bench Tricep Push Up; 10-15 reps @20X0 Tempo Rest 90 sec and back to 1

Loading Note: Perform 1-2 warmup sets to determine starting weight. Aim for each set to be close to form failure. For the push ups you may take small breaks as needed.

D) Finisher (10 min): 2-3 sets

  1. Dumbbell Front Raise; 12-15 reps @20X0 Tempo Rest 45 sec
  2. Bent Over Reverse Fly; 12-15 reps @20X0 Tempo Rest 45 sec and back to 1

Loading Note: Aim for each set to be close to failure.

A lot of people transform their training and their results not by doing more or harder cardio, but just by learning how hard to actually push with weights. The above is designed to make sure you get the intended stimulus. It's why you should apply RPEs to your training.