Weekly Workout Breakdown
JJ shares his weekly workout routine, emphasizing the importance of variety and enjoyment in exercise. He incorporates supersets for strength training and high-intensity interval training, while also prioritizing active recovery on Sundays. His approach blends creativity with effective fitness strategies, ensuring that workouts remain engaging and beneficial.In this clip
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Related Questions
What do you think about this workout routine for incorporating variations in the same week: Monday: Full body, big compounds, heavy weight, low reps Wednesday: Full body, plyometrics + sled work + arms/shoulders isolations Friday: Full body, big compounds, moderate weight, high reps. The intensity is always very high, while observing clean execution. On the “off” days, I am running 1 day, doing yoga 1 day, and walking every day. The idea is to have a holistic, sustainable routine that gives me a balance between strength, growth, mobility/flexibility, and agility. I know my progress in any of these areas will be much slower if I don't focus on only one goal, but I am patient.
I lift full body on Mondays and Fridays. On Wednesdays, I do a 10-minute HIIT workout on the cardio rowing machine (20 seconds high intensity, 40 seconds rest). Is this a good routine?
Is there any reference to an ideal weekly weights and running plan that includes the following? Three Days of Resistance Training - Emphasize compound movements (e.g. squats, deadlifts, presses). - Vary rep ranges (strength vs. hypertrophy vs. power). - Ensure progressive overload and proper recovery. One or Two Days of Longer, Low-Intensity Cardiovascular Training (“Zone 2”) - Typically 30–60 minutes of steady effort (e.g. jogging, cycling, rowing). - Heart rate stays in a conversational range (about 60–70% of your max). One Day of High-Intensity or Sprint Interval Training - Short bursts near max effort (e.g. 20–30 seconds all-out sprints), followed by rest or very easy effort, repeated for multiple rounds. (Optional) Mobility / Skill / Active Recovery Session - Can be yoga, foam rolling, or dedicated movement practice. - Helps with flexibility, balance, and injury prevention.