How many days per week do you recommend I work out?
Personally, I try to move my body in some way 7 days a week because I feel better and have more energy when I’m active. I post my workouts 5 days a week, but if you have specific activities you enjoy, or want to repeat a previous workout on the weekends you definitely can. Listen to your body and make sure you take one if you feel you need a rest day!
Should I do extra cardio in addition to my workouts?
You don’t need to add in additional cardio if you are an LNF Club member, because cardio is built into the circuits I design. However, if you would like to add in some cardio as a warm-up or cool-down before or after a workout, that’s fine too. I advise you not to do intense cardio training in addition to my program and Live classes as your body needs time to recover.
My gym is very busy, is it okay if I switch the order of exercises in the circuit?
There is a reason the workouts and circuits are written the way they are. I program them so you can get the best results however, sometimes it is okay to switch up the order of the exercises if it will help you better navigate your gym. Also, don’t be afraid to work with someone and share a machine if you are both using the same machine.
Should I warm-up and cool down?
It's important to warm up before a workout and cool down after. I suggest taking 5-10 minutes to warm up your body before your workout focusing on mobility and blood flow. After your workout focus on some light movement with stretching and/or foam rolling to help prevent muscle soreness and tightness.
How do I make sure I am getting stronger?
You will become stronger in a number of different ways, muscular strength, muscular endurance, cardiovascular endurance and mental strength. For muscular strength, you should make sure you are increasing weight on your second and/or third round for REP circuits (unless directed otherwise in-circuit notes). When you increase your weight you should have to decrease your reps. If you feel that you can easily exceed the recommended REP range that is a great indicator that you should increase your weight. For muscular endurance, you should aim to keep your movements fluid and at a steady pace for your TIMED circuits. Try not to stop for the time stated in the circuit notes. To become stronger in this area try going a bit quicker to fit more reps in the time recommended. Your cardiovascular endurance will be built over time from doing the workouts. Full-body workouts will have a cardio element to them in timed circuits. Building your cardiovascular endurance is about being consistent. Mental strength is something you should be aware of. After each workout focus on celebrating your wins - no matter how big or small they are. Always leave a workout with positives - even write them down! You should also make sure you are fueling your body in the correct way. Check out my recipes for healthy meals and snacks.
Which weight should I choose for each exercise?
When choosing weight it always depends on the exercise and your fitness level. The form should always be your priority, and you should always be using a weight that challenges you without forcing you to complete the movement in an unsafe way.
When I recommend reps for exercises, choose a weight that is challenging enough for you that the last 2-3 reps burn and feel challenging without sacrificing your form. For the timed circuits, choose a weight that is challenging enough to keep the movement fluid for the time, but again not sacrificing form. If you are not sure what weight to start with, always go lighter and increase the weight on the following circuit.
What do I need to know before I get started?
Exercise form is incredibly important. Before you try a new exercise it is best to practice it a few times without any weight or with a lightweight just to make sure your body understands how it's supposed to flow and feel.
Do you follow this program yourself?
Yes, I follow exactly the same program that I share with you - I love these workouts and I wouldn’t want to do anything else!