February's workout program reintroduces endurance into my program after a wonderful No Cardio January! I really have lower energy levels in January and February. That’s just how I am. I don’t punish myself for this pattern, I work with it and adapt my workout programs accordingly.
That’s right. No cardio January. While everyone else is busy forcing themselves back into their workout routine for their new year resolutions, I take the month to relax.
Let’s face it. Winter is the worst, no matter where you live. The days are shorter and daylight is vital to any one’s happiness levels. I know this and program accordingly. Most of my focus between November and March is in strength and hypertrophy. I leave cardio and endurance focused programs to the summer months. It’s just more fun and I’m happier with my life this way. Build a program that works for you!
No Cardio January
My program for January was a 5 Day Split Week Program.
Day 1: Chest
Day 2: Lower Push & Shoulder Pull
Day 3: Arms
Day 4: Rest
Day 5: Lower Pull & Shoulder Push
Day 6: Back
Day 7: Rest
I spread my rest days out throughout the week so I don’t burn out. I tried moving to two rest days back to back at the end of January and I found it to be challenging, especially in my luteal weeks.
Here’s an example week:
The 5 day split allowed me to concentrate on hypertrophy for specific muscle groups. I could also go really hard for less than 40 minutes and still feel satisfied with the work I put in. I really have lower energy levels in January and February. That’s just how I am. I don’t punish myself for this pattern, I work with it and adapt my workout programs accordingly. The split week allows me to hit the heavy weights without expecting to get my heart rate up and keep it up like I would in the summer months.
Superset February
By the end of my four week 5 day split program I was itching to get back to higher intensity level workouts. That’s a beautiful thing! To be craving endurance workouts in the middle of winter is a great place for my mood to be! That’s exactly what I want with my programs – balanced between challenge and comfort.
February is a transition month. In March, I want to get back to the HIIT Split program I was doing back in June. This month I’ll incrementally add cardio back into my program over the course of 4 weeks to prepare my for March’s program.
Program Length: 4 weeks
Meso cycle: 2 weeks
Micro cycle: 1 week
Week 1 & 2: (3 day work week)
Day 1: Kettlebell Circuit & Abs (Back Focus)
Day 2: Rest
Day 3: Complex Circuit & Abs (Chest Focus)
Day 4: Cross Training
Day 5: Rest
Day 6: 3 mi Run with bodyweight circuit
Day 7: Rest
Week 3 & 4: (4 day work week)
Day 1: Kettlebell Circuit & Abs (Pull focus)
Day 2: Rest
Day 3: Complex Circuit & Abs (Full Body)
Day 4: Cross Training
Day 5: Kettlebell Circuit & Abs (Push focus)
Day 6: 3 mi Run with bodyweight circuit
Day 7: Rest
The intensity of the exercises will change with each micro cycle (1 week) and the frequency will increase with the meso cycles (every 2 weeks). Each “Rest” day includes my favorite glute activation warm up that I’ve modified from Squat University’s routine.
Daily Glute Activation Routine:
- Lying Lock Clams
- Plank
- Side Planks
- Bird Dogs
- Heel Kicks
- Kosak Squats
- Hip Airplanes
Here is an example week 1 taken directly from my personal program book.
Summary
To recap, this month is all about getting back into my usual high intensity cardio levels after No Cardio January. Each week will get incrementally more difficult. The slow addition of intensity and frequency ensures I won’t injure myself by getting back to my “normal” levels too quickly.
It’s okay to take a break from high intensity programming! Exercise is a long term hobby. We can’t always be at our peak. I know my enthusiasm dwindles in the winter months, so I program accordingly. I’ll be back for more info on my HIIT Split March program in a few weeks!
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~Love Yourself,
Britt
