Here is an example of what I would consider an intermediate level of holistic exercise I am currently running. As a disclaimer, I have been active for the last 10-15 years, with a higher focus the last 3-5, so when reviewing this exercise, take that into consideration if you want to use it as a template. If interested I can also put exercises/sets/reps and more specific yoga flows or classes/spin classes I am taking.
Explanation of how I chose this routine
If you have read our Yoga and Strength Training article you probably already know that I am a huge believe of not focusing on just one aspect of health or fitness. Many people use these words synonymously and interchangeably with others, so I will be focusing on the phrase “holistic exercise” so as not to pigeon hole this into any style of exercise. The strength routine is a modified version of the “PHUL” program – Power – Hypertrophy – Upper – Lower. This is considered a “powerbuilding” style of strength training that aims to incorporate a mix of strongman/powerlifting strength optimization with the aesthetics of bodybuilding.
Strength training is one aspect though. As you probably already know, strength training contracts and tears the muscle fibers, where as a less “strenuous” (the best term I could come up with for now) yoga practice can help tremendously with not only recovery, but as your muscles become more flexible, your breathing becomes more steady, your mind becomes more clear, and your balance becomes less compromised – your lifts inevitably will begin to increase as well (assuming proper form is used).
Holistic Exercise Routine Calendar
To begin, I use the weekends for the most grueling days because of the break from work and the stressors of every day. I can totally focus on my workouts without any time restrictions or outside noise and stress weighing me down. So while I will “start” the week on Monday for ease of understanding, I consider my “exercise week” to begin on Saturday.
Holistic Exercise Routine General Breakdown
- 90 minutes a day – 5x a week
- 60 minutes a day – 2x a week
- Strength 4 days a week
- Yoga 4 days a week
- Cardio 4 days a week
I tend to focus my yoga efforts on classes offered from Peloton, Yoga with Tim, and Yoga with Kassandra, or Breath and Flow. I would HIGHLY recommend all of these as they all have different purposes, flows, and styles of teaching. In the past I have practiced in live classes or via a personal flow, but I find generally having a structured class and teacher allows me to think more freely and not be weighed down by trying to create the routine. This is also why I follow strength training routines, I personally enjoy knowing what needs to be done that day so that can mentally prepare myself.
Holistic Exercise Routine Daily Timing
Again, this is considered an intermediate routine. Beginners may want to tone down these times or the intensity, of even find a whole other routine, but this helps me maintain a base of strength I spent years building, while allowing me to grow in my yoga practice.
I try to break the 90 minutes into sections is possible. Not every day allows for this, and not every day even allows for 90 minutes, but generally this is what I try to follow.
Between 7:00 and 8:00 AM – 15-20 minutes of yoga
Lunch – 15-20 minutes of Spin/Row/Cardio
Between 4:30 and 6:30 PM – 60 minutes at the gym
This is a very basic guide. These times and what I do can change based on the day and what is scheduled, but in an ideal world, this is how I plan my day. The yoga at the beginning of the day helps to calm my mind and prepare for work and the day ahead. Performing cardio at lunch helps to break the day up and keep my metabolism kickstarted and energy high after lunch. I have found that lifting after work allows me to release the stress and energy from the day before I eat dinner and prepare to go to bed. You want to allow plenty of time for your body to recover and give yourself time to eat between sessions.
Holistic Exercise Routine Conclusion
Always remember the point of exercise and fitness is to have fun and feel better – to grow not only physically but mentally and spiritually. This is what helps ME do this best, and this may or may not work for you. You may have goals based around cycling, calisthenics, or any other activities that require a completely different routine.
As always, feel free to leave your thoughts or feedback in the comments below!
