Fitness Basics Training Plans

 

Basic Training w Ada “The Workout”

Video taken from the channel: Gilad Productions Ltd


 

Ultimate 30-Day Beginner’s Guide To Fitness | Training Program

Video taken from the channel: Bodybuilding.com


 

Basic Training with Ada Full Body Workout, Aerobics and Toning Workout, All Levels

Video taken from the channel: Gilad Productions Ltd


 

The Navy SEALs Workout

Video taken from the channel: special training


 

How to Design a Personal Training Program for ANY Client

Video taken from the channel: Criticalbench


 

30-Minute No-Equipment Cardio Kickboxing Workout

Video taken from the channel: POPSUGAR Fitness


Fitness Basics: Training Plans. by Julia Malacoff. June 11, 2020. No Comments. Share it: Creating your own training program can seem like a daunting task.

But with a little insider knowledge, you can get started on a new exercise routine without much outside help. Here’s how to structure your weekly workouts based on your goals and ensure you. For a beginner’s workout to be effective, the full-body program should incorporate high-volume training, increased intensity, and workout splits to achieve significant muscular gains, also known as hypertrophy. This will help you build muscle size and strength. The Department of Health and Human Services recommends that healthy adults include aerobic activity and strength training in their fitness plans, specifically: At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or an equivalent combination of moderate and vigorous aerobic activity.

Continued Get Ready. The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it’s wise to consult a doctor.

Examples include resistance training, plyometrics, weight lifting and sprinting. Calisthenics: Basic body movements done without gym equipment and at a medium aerobic pace. Examples include lunges.

Now the part you’re waiting for: the rucking workout plan. Rucking Training Plan – Week 1. Monday – 1 miles, no weight in your backpack. Tuesday – other training.

Wednesday – 1.5 miles, no weight in your backpack. Thursday – rest day. Friday – 2 miles, 10lbs. Keep a pace of two miles per hour. Saturday – 2 miles, 15lbs.

Think about how much time you can realistically put in working out. Choose a workout routine you know you’ll be able to stick with for the full duration. Most workout plans are designed for a set period.

8-10 weeks for example. You’re not going to get the best results if you only follow the routine. Cycling training plan for beginners.

Our beginner plan is designed for people who are relatively new to the sport and looking to take on a challenge to build fitness and improve overall health. 30 Day Workout Plan To Prep For Basic Training Posted on Last Updated: March 2, 2020 March 2, 2020 Author Rob V. Comment(0) 425 Views No matter which branch of the military you want to enter, every recruit has to pass a basic fitness test. The Physical Training (PT) Guide Contains: A nutritional guide to maintain a healthy diet while focusing on your Army workout plan Standardized Warm-up and Cool-down Exercise Drills Conditioning, Stretching and Military Movement Drills.

List of related literature:

Part II starts with an overview of the workouts you’ll find in the training programs, which you’ll need for reference material.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

The key here is to visit your plan weekly and use it as a guide to make daily and weekly decisions about your training.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

This plan is practical even for short—distance training, but it is crucial for the longdistance triathlete, who must complete the strength training periodization plan and move to a once—weekly strength maintenance program as soon as possible.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

Training during this phase need not be event or sport specific, as the basic goal is building fitness.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Advanced: split routine training 4–6 days per week

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

Specific recommendations for strength training are based on age, sex, body composition, and emotional/physical maturity (Zwolski et al., 2016).

“School Nursing: A Comprehensive Text” by Janice Selekman, Robin Adair Shannon, Catherine F Yonkaitis
from School Nursing: A Comprehensive Text
by Janice Selekman, Robin Adair Shannon, Catherine F Yonkaitis
F. A. Davis Company, 2019

The second training routine consists of dividing the body into upper and lower portions.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

The training plan should specify the exercise, drills, and activities that the athlete must complete during each portion of the session.

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

One of the best ways to incorporate variation into a training plan is to vary the intensity of exercises selected across the week (117).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Part 3 provides the fundamentals for optimal strength and physique training, from training frequency (how often you work out) and set and repetition or rep schemes (how many times your perform the exercise) to creating realistic goals and expectations, as well as dietary guidelines.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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92 comments

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  • I love you, ADA! Thank you for helping me to lose all my pregnancy weight and then some in 1989 & 1990! I’m training with you again, now that I’m 54 and coming off a bad broken leg. Tighten those buttocks!! WoooHOOOO!!!

  • Absolutely hate these popsugar fitness workout absolutely no rest in between and just completely exhausting I hate these preppy ladies I get it I’m not a skinny little girl I need to ease into things I’ve tried a few of your workouts and hate them all give people a break if anyone’s reading this try body project workouts made for real people and are so fun you won’t even know your working out:)

  • I enjoyed your video…can you provide further explanation of the “daily assessment”? Who provides the observation or detail of program success? I’m assuming that you are not seeing each client daily…thx!

  • Hi,
    I have a lot of female clients that needs help in fat loss, mainly the one located in the mid section.
    Please advice on the best program possible.

  • do you think doing this once a day would be good for weight loss? or should i do more.. would it be unhealthy to do more along with calorie restriction?

  • Same kind of thing in UK…except with YMCA you also do 15-20 mins cardio BEFORE main strength..I’ve always found, (despite not recommended for hypertrophy) this works better because it primes the central nervous system for complex movements

  • She had other workouts. I just don’t know why they aren’t available. She did them on a big ship and would wear a Navy hat. I would do her workout or Gilad’s every morning before University classes…

  • Por momentos muchas repeticiones que se hace aburrido; otras veces pocas repeticiones que no llegás ni a aprender el paso que ya cambia a otro. Parece que a veces improvisa en el momento.

  • For anyone wondering the about the sets, I wrote them for anyone wanting to try it
    (Correct me if most of these are wrong; I also provided time stamps for those who don’t know how to perform them )

    WARM-UP –
    Jump jacks x30
    Half jump jacks x20
    Windmills x8 4 count, and x5 2 count ( 5:20)
    Trunk Side Stretch x8 ( 6:55)

    PULL SESSION
    Close grip pull-ups x3
    Wide grip pull-ups x3
    Close grip chin-ups x3
    Behind neck pull-ups x3 ( 10:18)
    Regular grip pull-ups x3
    Close grip pull-ups x3

    PUSH SESSION
    Dips 3 sets of 12
    Regular push-up 2 sets of 10
    Tricep push-ups 2 sets of 10
    Regular push-ups x10
    Tricep push-ups x10
    Wide grip push-ups x10
    Tricep push-ups x10
    Dive bomber push-ups x7
    ( 15:47) Shows how to perform all these movements

    ABDOMINAL
    Situps x50
    Cross arm situp x50
    Flutter kicks x30
    Half sit-ups x20 ( 31:30)
    Crucher sit-ups x30 ( 31:55)
    Lizard strech x3 10 sec hold ( 32:32)
    “Atomic sit-ups” x40 ( 33:23)
    “Good morning darling” x100 ( 34:56)
    Neck rotations x100 ( 36:27)
    Neck lifts x100 ( 39:38)

    LEGS SESSION
    Lunges x20
    Squats x200
    “Charlie Chaplins” x90 ( 46:52)
    Squats x50
    ( 41:01) Shows how to perform squats and lunges

  • Who knows what is the actual name for the guy at the beginning of the video called chuck hall dicus,I cant find him on google using the auto generated caption

  • To design a workout plan, how do you figure how many exercises to do in a warm up. I know its 5-10 minutes, but how do you figure the content of that time span?

  • The workout is awesome! Just if I may give some constructive feedback. One of the ladies keeps talking the whole time and commenting and it is very distracting and also at times covers up the voice of the instructor. It is too much talking on her part. Otherwise, love it and I will subscribe to your channel. Thank you!

  • Good Morning. Left a ��. Just a couple of comments. Not a personal trainerjust retired and attempting to improve ‘quality of life’ and increase my chances of actually sitting in front of the TV and watch the first ‘humans’ land on Mars. There are only two-to-three people on YouTube that I follow on a regular basisand, you are one those three. Suggestionsnot to be misinterpreted as a derogatory critique. (1) a smart board would have increase ‘situation awareness’ and ‘time efficiency’ (preparation and use of current technology is key when presenting); (2) your thoughts on an ‘staggered implementation strategy’ allowing a more accurate assessment and a more accurate re-assessment; (3) your thoughts on ‘static vs dynamic’ at each stage of the implementation phase (those of us in our Golden Sneakers journey have ‘not limitations’ but ‘challenges’ that can be overcome through good information and as you mentioned “the right program.” Thank You for the wealth of information you provide in all of your videos. Happy Holidays and a Healthy and Prosperous 2018, and beyond.

  • 6 months ago I decided to treat myself once and for all by taking care of myself and doing excercise. I was super unfit, could barely run for 2 minutes, and jumping would hurt my knees. Today I did this workout like it was a piece of cake �� and I just realised how far I have reached!! I am so happy, I feel like I can do anything ���� Thanks a ton Popsugar, you guys got me here.♥️♥️♥️♥️

  • GREAT VIDEO HEY �� EVERYONE SUBSCRIBE TO MY CHANNEL CORYLEEBOXING YOUR #1 SOURCE FOR BOXING �� AND MMA BREAKINGNEWS �� THANK YOU SO MUCH ��

  • The title is super misleading. Is not that cardio and.. where’s the kickboxing? Is not a bad workout… but DEFINITELY needs another title. First time I’m totally deceived by a popsugar video.

  • I am so impressed from your video, but I want to learn more from you, like one to one personal training with clinets. If you can help that would be great.

  • Seems a bit misleading to call this a “kickboxing workout” given how little kickboxing you actually do in it until you reach those last 10 minutes or so. I get warming up and strengthening the relevant muscles, but after spending the first twelve minutes doing mostly squats and shoulder rolls I was over this video ��. I’m not saying it is a bad workout, but maybe call it something like “kickboxing inspired” so people searching for workouts full of kickboxing moves specifically don’t burn out their legs before realizing they’re not even getting what they came for.

  • It took me doing this video about 20 times before I noticed that Emily’s mat magically changes colors after she rolls it out. Seriously, though, I LOVE this one!

  • amazing resource Thank you Body Building.com! I’m 43 years old and in the past 3 years I have seized control of my health and went from a size 20 to a size 2. My 19 year old son inspires me everyday and he loves Steve Cook and Mike Rashid:-)

  • I usually just turn down the volume of the exercises and just copy them but now I’ve realised I can’t do it without their motivation ������

  • Just did this workout and loved it! So easy and motivating to follow. I could definitely see the benefit of doing it everyday or 3-4 times a week

  • Will definitely recommend this workout to my friends. I love how your friends are hyping up the workout and they definitely speak for us how much of a burn it feels. Great of you to add in a cool down session at the end. Keep up the good work!

  • You can’t win against the big people who workout with big arms and big legs six pack abs. Cannot win against American government armed forces.
    Darwin Gene Mitchell is the weakest link the the chain. The body get weak if the body don’t move.

  • With stability work you said it is usually associated with core work, what other movements/exercise could be performed in this part of the workout

  • Bro why are the pull ups so easy compared to the triceps and abs. Triceps mine was hard cuz I had to use gymnastic rings for the dips, abs were just wtf. But the pull ups were easy as shit basically no reps. Coming from a guy who already does calisthenics though. I could have replaced the pull up reps with clean muscle up reps and still not be tired for pull

  • I have a question about this. I learned a similar break down or “template” in my certification course BUT the part that I am always confused about is where do you add time in for cardio? For example, if your client’s primary goal is weight loss. Like this model seems great for a lifting routine. What am I missing? (Thank you in advance).

  • What is very interesting is the level of intensity interspersed with rest periods. For instance, you do 3 pull-ups, then rest 30 seconds. You build strength and stamina, and avoid injury. (Injury should be underlined!) Anyone who has worked out with heavy weights knows the risks involved. Usually after the third or fourth steroid injection episode at the orthopedic hospital, reality begins to seep inside your brain and then, after some carefully spoken words to fellow heavy weight enthusiast, a torrent of tales of injuries, both past and ongoing, pours forth that makes you ponder. Is this going in the right direction?

  • I’m from Brasil, and that’s my favorite video to exercise. I love the energy of Eliza Shirazi, the exercise it’s not extremely hard, but it’s not easy at all. I end up sweating a lot, but pleased and relaxed. Thanks for this video! I’d love to see more of her!

  • I LOVE the Gilad exercises because they’re so balanced. I have lost more weight with Gilad than any other program. I loved this Ada routine. Lots of love from a 60 year old African American lady from Ohio. I will be continuing with you all. Keep up the great work

  • Hey coach brian I’m in the process of getting my certification, if you could please email in regards to some questions and concerns I have that would be great. My email is [email protected] gmail.com thanks again

  • 310 calori for 30dk its perfect.this is my favourite video im doing this 2 or 3 for a week.and other days im doing my other videos exercise

  • thanks for the video very helpful, im attending my personal trainer course end of next month for 3 weeks, please can you send me more videos or links that can help me prepare for my course and also help me in the field after i finished my course on programs etc. looking forward to and many thanks.

  • Hey! This video is super helpful, I was wondering if you have any videos that elaborate on the ‘assessment’ part of programme design? As in what to assess in more detail/how to use the results of the assessment going forwards? I had a look through your vids but couldn’t find anything! x

  • I’m a new personal trainer and with a new client that I am training for any strength work I start with core work, to really emphasize bracing in preparation for any load. I noticed your core work is at the end. I need to rethink my layout for doing multi joint/complex exercises before the single joint, unilateral exercises.

  • Been doing this workout every single day since quarantine! Been so amazing to keep my body moving and stretch all my muscles!! Eliza is the best!

  • Ada and Gilad were two of my first TV workout instructors. Simple, basic but effective fun workouts.  Loved exercising to their shows. She introduced me to yoga during her cool down segments. I wish I could find her videos on DVD.

  • Very good video. You could make video with your advice and opinion for programming according to FMS results (certain one, or certain example of results, for instance).
    That would be great content and,I believe,good debate…:)

  • If it hurts when you work out DO IT AGAIN
    If it doesn’t hurt DO IT HARDER
    If it hurts reallyreally bad go to the hospital because you may have rhabdomyolysis

  • @Herinchrist cogic ESPN got rid of fitness block including this one in the 90s  some of the shows moved to ESPN2 in their early days.  This was a spinoff of Gilad’s Bodies in Motion which just got dropped by Discovery Fit and Heath in December when they turned it into Discovery Life.  Total body sculpt which was a complimentary show to the other one was dropped too. They’re still on JLTV and GiladTV, his interactive online video on demand service which is by subscription.

  • Just a quick heads-up…… The gym I work for is a non-profit YMVA, and our email addresses end in.org….. Your web form calls my email address invalid. I had to use my personal email to get your PDF.

  • Hi! Do you make the program monthly? And for a 3 times per week program, do you change the exercise for every day? Or you repeat every week? Every monday the same, every wed the same, etc:)

  • What would be a basic movement assessment for two women over 50, an 18 yr old kid, and a obese couple. Could it be the same? Sorry, I hope it wasn’t a mouthful.

  • Wow! BB.COM, finally a company that starts from the beginning for the “new” guy/girl. I can’t wait to see where this goes and how it is executed. 
    And for you hater complaining about the plug-in of their products. How do you expect a company to pay for these well produced pieces of media without having some sort of marketing for themselves? At least they are not saturating their content with their products or producing advertisements that look like medical journal entries. 
    GOOD ON YOU, BB.COM!!!

  • Hi there, when designing for reps and sets, for example doing 12 reps of 3 sets. Should that be based on the 12 rep max and so on. Thanks

  • Your honest opinion. I bought NASM a while ago but been procrastinating a lot in studying. I’ve been lifting for over 8 years. I’m kinda giving up on the course and might just jump into becoming a trainer off the back. What would you say in this case? Plus not planning to work for a Gym.

  • loved this workout! it was perfectly challenging and made me realize all the progress I’ve made so far in my get-fit journey! thanks to Eliza and the rest of the crew!

  • I split those with a upper/lower body routine so i do push/pull x3 and
    legs/abs ×3, so 6 days a week with morning runs and stretching every night and only 1 day full recovery, it works really well to feel good and stay in shape, these are basic workouts every person should do to stay in a good shape! Cheers and good luck!

  • Hello!
    I am a personal trainer for the past 15yrs and my specialty is really understanding what clients need out of their workouts each time we get together. I’ve never made a specific program for anyone because my instincts have been very good. I have always done an assessment first and as you said in your video, things are constantly changing. What I would like to know is what do you use to keep the assessments and workouts? Do you have an app or templet you prefer? Im just starting an online business and have to keep a more detailed program for my old and new clients. Appreciate any advice you might have! Really enjoy your videos, super informative! Thanks!: )

  • Good videos! Im in 8th grade but I am very interested in being a personal trainer in my future. Like to see these types of videos so i can try these tips myself.

  • Also check out the Marine Corps’s “Semper Fit” DVD, and the Army’s “Becoming a U.S. Army Ranger The Workout” DVD. Both are testosterone fueled highly motivating gut checks. The important thing is just doing it consistently. Just like anything else. Don’t fear the man with the best workout routine, fear the man who works out the most. Also SEAL stands for Sleep Eat And Lift.

  • Ada, Sue and those other ladies look sexy and hot in those colored halters
    when they do those “Basic Training Workouts”! ��������������������

  • I’m 18 and I’m doing my certification to be a personal trainer and designing programs is something that has been on my mind for the future like how will I know what to do and implement in the exercises. What tips do you have for someone who is barely starting and is fairly new to this?

  • Here I was, thinking I was gonna have a fun 30 mins more of workout, and little did I know it was a trap from sadistic hell! But the trainer looked so friendly and smiley! Way to bait your viewers PopSugar!

  • Wow I love this workout! I have a bulging disk in my spine and it’s always difficult to find a workout where the modifications are really difficult enough to get the blood pumping but not so high impact they hurt my spine. Thank you!!

  • This is an insane workout, those guys are in great shape to begin with and you see some of them struggling to get through it and getting yelled at

  • Hi there, this video was really useful, thank you very much for your excellent job. I’m studying to become a personal trainer and was researching for inspiration to write an article entitled ‘Understand how to prepare personal training programmes” and this video gave me all the cues I needed to right a good essay (I believe).

  • ❤️✨✨✨
    https://www.google.com/search?q=adriana+campopiano&client=ms-android-motorola-rev2&prmd=niv&sxsrf=ALeKk02S2Yju6oH2nHwoKNu6xCwai63Lfg:1597312951340&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjM6by49pfrAhVnI7kGHTzNC2UQ_AUoAnoECAsQAg&biw=360&bih=616#imgrc=8s_a1usuIRjjLM

  • Want to swim deep? Clean the fucking, sea, my seas! East coast Greenwich Connecticut negative extraterrestrial races I told you, don’t enter my sacred space when you are noT IZ Service to me, tell all the others don’t fuk with us!

  • Gil please put all of Ada’s Basic Training workouts on GiladTV! (streaming service) I pay monthly to have it all on my Roku TV. It would be so fun to have these, too. <3

  • I did this workout with Ada for years in ESPN. I even recorded it in VHS which I still have and did it for many years until 2008. Now I am out of shape. I looked for her DVD years ago, but I couldn’t find it. The VHS still works but the quality is not that good. Now they finally got her DVD and I just bought it. Oh my God! I love Ada!!! I love the way she explains what it does to our body every exercise we do. I am so happy I now workout with her again. Love it! There’s no one like her! Plus, I love the military theme!

  • This is best work out, i am always against precious machines and equipments,where this programme can be done any where any time any dress

  • Very informative video! I have a question, for a % based program, how do you figure out how much weight for a certain number of reps? Let’s say if it’s 3 sets of 8 reps, how much should the weight be? Since 8 RM is 80% of 1RM, how much lower should the weight be? Is 10-15% lower a good range? Thank you!

  • Any BUDs trainee can share here how often this entire workout was done weekly, and if this was all the calisthenics that was done in BUDs? Really like to know more about the basic types of physical training that’s done in BUDs.

  • If anyone’s still looking through the comments can I get some help? I’m in pretty great shape I can get 20+ pull-ups and 100 perfect sit-ups with weight on me feet, but for some reason I can barely do sit-ups without weight on my feet, I have relatively strong abs so I’m just confused, anyone have a similar problem?

  • eliza’s voice reminds me so much of aly from new girl lol it was really motivating to be led through a workout by one of my favorite characters

  • Thank you so much eliza been working out all this quartine been looking for a cardio workout to challenge myself a bit more trying to push myself to lose more weight and your workout is perfect! I was sweating so much after and workout felt great! Will be doing your workouts on my cardio days!!

  • Hey Brian, my name is Juan and I have watching some of your videos lately and I’m trying to finish my personal training certificate exam. The last part of the exam requires a 12 week perioderized training plan that they can do without me. Do you think I need to write every exercise, for every day, for evrey week with every set, rep and load? I am totally new to this and even though I have book, notes and it’s not timed, this is still difficult for me. I appreciate this video with all my heart and any other info will help. I want to submit the exam this week.

  • Hey guys I uploaded some vids to my channel of me posing and just wanna know how I’m coming along. I’m 17 years old and I’ve been training for a year now. I’m also trying to start a fitness channel up so I could use help:) thanks

  • I am a NASM-CPT, CES, Trainer with about 5 years of training under my belt. I know you explained how you gained an understanding of the assessment and program design process from all your experience and schooling. Can you explained how you possibly assess and train a client with in only a 30-60 minute window. I truly support what you said about a good trainer will not simply just throw a client into a workout. I know from experience that I can not sleep well with out knowing the biomechanics, functional anatomy, and tendencies of a client. This is very hard for me to do with out working myself to death. I find it interesting but hard because there is so much to know about what each client pacifically requires to be the best they can be. FMS, is something I’ve learned and used before. Is there a certain list of assessments that are not just as obvious as a overhead squat assessment, that you have learned to be effective and quicker at helping you obtain crucial information on a client. As someone who survives off this trade I’m trying to find as many ways to become more efficient and productive all on a small time frame while still appealing to each client so that I can retain them every week, month, and year. Any thoughts?

  • I do this workout almost everyday and ill tell u wat you never get used to it u jus have to keep pushing that’s the whole point of this they kno your tired they kno your hurt wat they’re looking for is grit and the will to never give up even wen the going gets tough

  • Heres the parts for those who don’t have any equipment like myself.

    Warmup 0:00
    Push 11:53
    Abdominal 25:39
    Legs 41:00

    Its basically everything else but the pull up part

  • I remember this video as well in the 90’s. I love Gil and Ada. I wish they would come out w/ more Dvd’s now. They are excellent instructors and really really know what there doing. I wish they would have workout shows on ESPN, that we could follow. Im sure everyone would love it and they would become so so popular. Please, Please come back.!!!!!!!!

  • Hey coach,
    I’m currently in my last semester of school at University of North Carolina at Pembroke, I will be getting my bachelor’s in exercise science with a concentration in exercise physiology in may. I also played football for three years while attending the University. This video was very helpful. This is one of the biggest things I struggle with. I have a hard time knowing exactly what’s the best program for somebody or knowing exactly what exercises to use and how much of it they should do. If you could please give me some more information it would be very helpful!

  • Okay so for those still watching this but don’t know, apparently situps are bad for you and crunches/planks are much better for you so if you wanna switch out the situps with crunches or planks it’d be better apparently

  • I did like this one but sometimes I’m not sure if I’m kicking right lol. I’ll stick with it and hopefully I’ll get those kicks down! woo thanks!:)

  • I can tell you know what you are talking about and wanting to show people how to actually be a trainer instead of a walking salesman. Appreciate the advice

  • Im doing my practical assessment in 2 weeks time was just wondering if you have any tips on how to come across in the best way when being assessed. i find your videos really helpful cheers for the info.

  • It’s been 30 years working out with you (cable TV, VHS, DVD, and now YOUTUBE). Thank you so much. Regards from the North coast of the State of São Paulo (Saint Paul) in Brazil.

  • Hi, I have one question!I’m 203cm tall(90kg) and I go to gym.In gym,gym workers advised me to engage personal trainer because he will give me some exercises which will enable me to do squats, dead lifts,push ups.I dont have money for personal trainer, so what can you advise me? I repeat once again, I dont have money for personal trainer.Thanks and sorry for my bad english.

  • Excellencies instructors, both Ada and Gilad., I want to know if they have DVD for sale of Basic Training and Body in motion if they have tv algunprograma comuniquenlo please, because in the 90’s tune on ESPN. I would love to return one big love
    A adrmiradora from Argentina
    Monica

    [email protected]

  • I’ve been doing this for about half a year….But does any one have an idea why one of the movements is called ” good morning darlings”??

  • My neighbor loves it when I’m doing 14:44, oh, in fact, that must be him at the door, yes, oh and he brought a hammer, too, for those fancy functional exercises!

  • Any recommended literature? I’ve found that books I’ve been recommended on strength programming, for example, were written for powerlifters and Olympic lifters and the books on fat loss I’ve come across have been written for “slightly overweight” individuals! I’m open to books on programming whether it’s strength, mass, fat loss, endurance, flexibility/mobility.

    Thanks again!

  • This information was great thank you so much I am a new personal trainer and I’m loving the way in which you break down the material and explain it so simple really appreciate you so much.

  • What software do you know of where I can create fitness programs and then send it to clients online? I want to make a template with boxes where I would fill in exercises, sets, reps, etc! Just don’t know where to create that!

  • Is there a reason why the program design doesn’t cover any type of cardio workout if the client’s goal is for weight loss? or does it vary within each workout session?

  • can you make a video explaining sets and reps in relation to an individual looking to make muscle strength and or endurance gains? Thanks

  • I’LL UPDATE STARTING TODAY!!! I’m on diet btw ( I paid professional doctor to create it and I lost 2,5kg in 8 days which is not bad) I’m 59,5/60kg rn and I’m planning to do these 30min workouts 5 times a week. I’ll tell my results. (This is my fav workout so Imma post my comment only here. Idc if smn would notice it, but doing this for myself)
    Day 1:
    Day 2:
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:
    Day 8:
    Day 9:
    Day 10:
    Day 11:
    Day 12:
    Day 13:
    Day 14:
    …… Will continue

  • I remember this show, what happened to Ada? and what happened to the show? I use to worksout with this show daily. I got in good sharp. Gilad was a good training person was well. It was a good show. I also remember basic training show they did.