TRAINER: The July Program

by Courtney Walberg RD, NASM-CPT & Joshua Goldman, MD, MBA

There are millions of workout programs peppering newsstands and websites across the globe promising weight loss in no time at all.  The funny thing is that we know that these promises are ridiculous.  Fitness is the result of consistent dedication and hard work.  At House Call, MD, our words of wisdom are founded in scientific evidence.  If we write it, it’s been proven.  With that in mind, we’ve decided to take on the task of helping our community get in shape and stay there using proven training techniques.  The purpose of each training program we design is to provide a path for you to achieve your fitness goals and/or enhance sports performance.  With summer in full swing and the temperature heating, we think it’s time we get started!

Each fitness plan is focused around the National Academy of Sports Medicine’s Optimum Performance Training Model.  The exercises in each plan are designed to:

  • Reduce body fat
  • Increase lean muscle mass and strength
  • Enhance cardiovascular endurance and stamina
  • Improve athletic performance

Stabilization, strength and power exercises will be included in each workout plan to move participants through a systematic progression that minimizes injury and maximizes results. Posture is important in the alignment and function of all parts of the body and plays a role in overcoming the constant forces placed on the body by maintaining structural efficiency. After dedicating time and energy to our monthly workout regimen, you will begin to see well-earned changes in your body.  Time to put on your exercise clothes and get started!

Before each workout, be sure to warm up using the following regimen:

Warm up:

  1. 50 Jumping Jacks
  2. 25 High Knees (standing in place)
  3. 25 Butt kicks
  4. Jump rope (single hop) for 60 seconds
  5. Repeat steps 1-4 as needed

MONDAY: “The Triathlon” = Cardio-Respiratory Training

TUESDAY: Resistance Circuit Training

WEDNESDAY: Cardio & Core Training

THURSDAY: Resistance Circuit Training

FRIDAY: Endurance Training

SATURDAY: Outdoor Circuit Training

SUNDAY: Yoga (Optional)

Yoga helps improve your flexibility while concurrently training stabilizing muscles.  There are great yoga studios all over the country. Additionally, most gym memberships include free yoga classes.  If you’d rather do yoga in the privacy of your own home, Bryan Kest has a great yoga video you can use at home (3 levels- 45 minutes per yoga class).

Questions?  Contact the Author:

Nutrition for Body & Mind |


(1)  Clark, Micheal, Lucett, Scott, and Corn, Rodney. National Academy of Sports Medicine Eseentials of Personal Training. Third Edition. Baltimore: Lippincott Williams & Wilkins, 2008.

(2)  Men’s Fitness. Weider Publications, LLC. 26 June 2010. The American Media Inc Fitness and Health Network. The Ab-trainer workout.


07 2010

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