<p>[New</a> Rules of Lifting for Life](<a href=“http://www.amazon.com/Rules-Lifting-Life-Muscle-Building-ebook/dp/B0074VTHIY]New”>http://www.amazon.com/Rules-Lifting-Life-Muscle-Building-ebook/dp/B0074VTHIY) is very cool.</p>
<p>I’ve only skimmed it, but there are three phases, each one lasting four weeks if you do 3 workouts a week.</p>
<p>Each phase has two workouts (Workout A and Workout B) which you alternate. So you would do each one 6 times in a month. Then, you move on to the second phase, which has two new workouts. And, finally to the third phase with two more workouts.</p>
<p>The idea is to design your own workouts. So the workout has a list of “slots” or types of exercises. Then, the chapters in the book and lists with the workouts provide a range of options for each slot from LEVEL 1 (beginner) to LEVEL 5 (very advanced). For each slot, you pick the level that suits you both in terms of your fitness, your experience, and any injuries you need to work around. So for example, LEVEL 1 for the basic core is a simple side plank or even side plank from the knees). LEVEL 5 would be side plank with your feet elevated in a TRX strap.</p>
<p>The workouts are really simple. Here’s the template for the Workout A and B in the first phase:</p>
<hr>
<p>Workout A</p>
<p>*RAMP </p>
<p>(range of motion, activation, movement prep, aka warm-up)</p>
<p>CORE</p>
<p>Stabilty (plank)
Dynamic stabilty (with movement: side plank with resistance band row)</p>
<p>POWER</p>
<p>Lower body (box jump, squat jumps, etc)</p>
<p>STRENGTH</p>
<p>Squat (goblet squat, etc.)
Pull (inverted row, lat pulldown, chinups, etc.)</p>
<p>Single leg (step ups, single leg deadlift, single leg squat, etc.)
Push (DB bench press, pushup variations, etc.)</p>
<p>METABOLIC INTERVALS</p>
<p>1 minute intervals for 5 to 10 minutes (Burpees, swings, exercise bike, walk/sprint)* </p>
<hr>
<p>Workout B</p>
<p>*RAMP </p>
<p>(range of motion, activation, movement prep, aka warm-up)</p>
<p>CORE</p>
<p>Stabilty (side plank)
Dynamic stabilty (with movement: plank with resistance band row)</p>
<p>POWER</p>
<p>Upper body (explosive pushups from a counter, medicine ball slams, etc)</p>
<p>STRENGTH</p>
<p>Hinge (Hip hinge – hip lifts, deadlift, etc.)
Push (DB bench press, pushups, etc.)</p>
<p>Lunge (split squats, reverse lunges, etc.)
Pull (DB rows, chinups, etc.)</p>
<p>METABOLIC INTERVALS</p>
<p>1 minute intervals for 5 to 10 minutes (Burpees, swings, exercise bike, walk/sprint) *</p>
<hr>
<p>So basically, over the course of the two alternating workouts, you do four upper body (2 pulls and 2 pushes) and four lower body (squat, hinge, lunge, and single leg). The later phases add some combination exercises, like a squat press, to really get the heart pounding.</p>
<p>It’s not designed for super heavy lifting. The three phases range in the number of reps, from 15 reps to 12 reps to 10 reps. So I would need to reduce the weights I’m using. Basically, these are the workouts I’m already doing, but maybe a little shorter than I’ve been doing. These workouts and particularly the easy Chinese menu options for each exercise look ideal for us geezers.</p>
<p>There’s a set of sample workouts printed in the book with beginner level options for each exercise, so easy to get started.</p>
<p>Here’s a new podcast interview with Cosgrove and Schuler:</p>
<p>[Episode</a> 236: The New Rules of Lifting for Life : TheFitCast- Fitness and Nutrition Podcast](<a href=“http://thefitcast.com/episode-236-the-new-rules-of-lifting-for-life]Episode”>Episode 236: The New Rules of Lifting for Life – TheFitCast- Fitness and Nutrition Podcast)</p>
I’ve been waiting for this one for about nine months. And, it is a workout program targeted specifically at us geezers.