LIVE READY FITNESS
Try Our goal below!
Live Ready is an exercise program with the goal of getting everyone to a base level of physical ability.
It is adaptable and self paced. Don’t be intimidated! These can be modified based on your ability and the program is self paced.
The BIG GOAL: IMPROVE YOURSELF!
STRENGTH GOAL
CARDIO GOAL
Alternate Strength and Cardio Days
STRENGTH WORKOUT
MAX REP CALCULATOR
Try to finish it in One hour.
| # | Pullups | Pushups | Air Squats | Inverted Row | Dips | Lunges | Situps |
|---|---|---|---|---|---|---|---|
| Max Reps | |||||||
| Set 1 | |||||||
| Set 2 | |||||||
| Set 3 | |||||||
| Set 4 |
How to Use the Strength Program
- Do a light warm up – your choice
- Pick which exercises you want to do. It can be 1 exercise, 2 exercises, all the way to all of them.
- Perform the maximum number of repetitions (reps) for that exercise
- Yes, you do maximum reps every time. Your goal is to do at least 1 more rep each day you do the program
- Enter the number of reps into the box.
- The program will automatically create the number of reps you need to perform for that exercise during each set.
- Do all the sets for that exercise – Total of 5 including the maximum rep set.
- It is preferred to do the exercises as a “superset”. Set 1 for pullups, then Set 1 for pushups, then Set 1 for Squats, etc.. once done with Set 1 for each exercise, then move to Set 2 for all the chosen exercises.
What if I can’t do 1 rep?
Finished Early? Try Maximum Burpees Until 1 Hour!
Once you can do all the exercises for the goal reps, use the goal reps as a warm up and then add another workout. Or continue to use the program and use it to increase the number of maximum reps you can perform.
Cardio Workout
- Day 1: Walk 9 minutes, Run 1 minutes. Repeat for either 30 minutes (3 rounds) or 60 minutes (6 rounds)
- Day 2: Walk 8 minutes, Run 2 minutes. Repeat for either 30 minutes (3 rounds) or 60 minutes (6 rounds)
- Day 3: Walk 7 minutes, Run 3 minutes. x 30 or 60 minutes
- Day 4: Walk 6 minutes, Run 4 minutes. x 30 or 60 minutes
- Day 5: Walk 5 minutes, Run 5 minutes. x 30 or 60 minutes
- Day 6: Walk 4 minutes, Run 6 minutes. x 30 or 60 minutes. Add a 1 minute warm up walk before you start the clock.
- Day 7: Walk 3 minutes, Run 7 minutes. x 30 or 60 minutes. Add a 2 minute warm up walk before you start the clock.
- Day 8: Walk 2 minutes, Run 8 minutes. x 30 or 60 minutes. Add a 3 minute warm up walk before you start the clock.
- Day 9: Walk 1 minutes, Run 9 minutes. x 30 or 60 minutes. Add a 4 minute warm up walk before you start the clock.
- Day 10: 5 minute warm up walk, Run 30 minutes or 60 minutes straight.
Take it slow and easy. If it takes you multiple days to get comfortable before going to the next day, that is fine. Just try to push yourself a little bit each time.
- Substitutions instead of running. Follow the same time program.
- Ride a bike
- Swim
- Jump rope
- Jumping jacks
- Run in place
- Walk instead of run, rest instead of walk
- Be creative and get moving
Once you can run for 30 minutes or 60 minutes, add some sprints.
- Do the same program but substitute sprints for runs and run for walk.
- Alternate cardio days
- Run days and sprints days, alternate
- Long 30/60 minute run on one day
- 1 minute sprint, 1 minute walk for 30/60 minute on the next day
- Alternate cardio days with running one day and a different cardio the next day
- BE CREATIVE and slowly push yourself!