Outside's Shape of Your Life, Parts I-V
20 weeks - $39.95
Total Miles: 1
Total Hours: 83
Total Miles: 1
Total Hours: 83
The Complete Shape of Your Life Fitness Program
Have you always wondered what it would be like to get in the best shape of your life? Our 5-month, National Magazine Award-winning whole-body fitness program can get you there. Designed in collaboration with some of the nation’s leading fitness experts, The Shape of Your Life is a slow-building comprehensive plan that begins with the basics of heart zone endurance training and functional strength exercises, and slowly layers in interval training, the secrets of power and agility workouts, and the rejuvenating benefits of yoga and balance work. Best of all, it’s a recyclable plan that can be customized to fit any athletic passion—whether you like to run, bike, swim, or hike. WHAT TO EXPECT: This weekday plan is built for busy athletes who want to keep their weekends free. On Mondays, Wednesdays, and Fridays you’ll be on the road, on the trail, or in the pool, for endurance workouts that will gradually increase in duration and intensity in the months ahead. And on Tuesdays and Thursdays, you’ll get a basic functional strength routine designed to build your core and increase your balance. Every four weeks the workouts are modified, ensuring you never get bored and that you’re always building toward peak fitness. This is a perfect plan for anyone wanting to start a holistic exercise program from scratch.
Have you always wondered what it would be like to get in the best shape of your life? Our 5-month, National Magazine Award-winning whole-body fitness program can get you there. Designed in collaboration with some of the nation’s leading fitness experts, The Shape of Your Life is a slow-building comprehensive plan that begins with the basics of heart zone endurance training and functional strength exercises, and slowly layers in interval training, the secrets of power and agility workouts, and the rejuvenating benefits of yoga and balance work. Best of all, it’s a recyclable plan that can be customized to fit any athletic passion—whether you like to run, bike, swim, or hike. WHAT TO EXPECT: This weekday plan is built for busy athletes who want to keep their weekends free. On Mondays, Wednesdays, and Fridays you’ll be on the road, on the trail, or in the pool, for endurance workouts that will gradually increase in duration and intensity in the months ahead. And on Tuesdays and Thursdays, you’ll get a basic functional strength routine designed to build your core and increase your balance. Every four weeks the workouts are modified, ensuring you never get bored and that you’re always building toward peak fitness. This is a perfect plan for anyone wanting to start a holistic exercise program from scratch.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Run
Endurance (Easy)
Planned Time: 0:28:00
Welcome to day one of Outside's award winning Shape of Your Life fitness plan. Today begins your transformation. The first and most important part of any fitness plan is developing a base to build on. That means slowly conditioning your body to get ready for the demands of more intensive training in coming months—and developing a well-rounded fitness that will be ready in anything you do. Before you get started, we highly recommend that you purchase a basic heart rate monitor (or HRM). This won't be vital until the end of week two, when you'll take your first lactate threshold test (don't worry we'll explain what that means next week, along wiht a quick tutorial on the basics of zone heart rate training), but it's a good idea to get familiar with your device before then. Plus, the TrainingPeaks software is designed to let you upload your workout data right from your watch. That's a great way to track your progress in the weeks ahead. This is the first workout: a light endurance building. It calls for running, hiking, or stair-machine for 25-30 minutes; OR cycling, rowing or swimming for 35-45 minutes. Intensity should be easy. You should feel like you're barely breaking a sweat, and never feel out of breath (60 percent of max heart rate).
Planned Time: 0:28:00
Welcome to day one of Outside's award winning Shape of Your Life fitness plan. Today begins your transformation. The first and most important part of any fitness plan is developing a base to build on. That means slowly conditioning your body to get ready for the demands of more intensive training in coming months—and developing a well-rounded fitness that will be ready in anything you do. Before you get started, we highly recommend that you purchase a basic heart rate monitor (or HRM). This won't be vital until the end of week two, when you'll take your first lactate threshold test (don't worry we'll explain what that means next week, along wiht a quick tutorial on the basics of zone heart rate training), but it's a good idea to get familiar with your device before then. Plus, the TrainingPeaks software is designed to let you upload your workout data right from your watch. That's a great way to track your progress in the weeks ahead. This is the first workout: a light endurance building. It calls for running, hiking, or stair-machine for 25-30 minutes; OR cycling, rowing or swimming for 35-45 minutes. Intensity should be easy. You should feel like you're barely breaking a sweat, and never feel out of breath (60 percent of max heart rate).
Workout #2 : Strength
Strength
Planned Time: 0:35:00
Today we introduce you to basic strength and flexibility training. This will begin to condition your muscles for the increased demands you'll be placing on them. For dumbbell lifts, use enough weight to bring you just short of exhaustion in each set. If you struggle with pull-ups, have a partner hoisting you at the waist, or get friendly with the weight-assisted pull-up machine at your gym.
Planned Time: 0:35:00
Today we introduce you to basic strength and flexibility training. This will begin to condition your muscles for the increased demands you'll be placing on them. For dumbbell lifts, use enough weight to bring you just short of exhaustion in each set. If you struggle with pull-ups, have a partner hoisting you at the waist, or get friendly with the weight-assisted pull-up machine at your gym.
Workout #3 : Run
Endurance (Easy)
Planned Time: 0:32:00
Another endurance day. Do running, hiking, or stair-machine for 30-35 minutes; OR do cycling, rowing or swimming for 45-50 minutes. The intensity should be easy. Really, go light. You should feel like you're barely breaking a sweat, and never feel out of breath (60 percent of max heart rate).
Planned Time: 0:32:00
Another endurance day. Do running, hiking, or stair-machine for 30-35 minutes; OR do cycling, rowing or swimming for 45-50 minutes. The intensity should be easy. Really, go light. You should feel like you're barely breaking a sweat, and never feel out of breath (60 percent of max heart rate).
Workout #4 : Strength
Strength
Planned Time: 0:35:00
Welcome to your second strength routine. This will begin to condition your muscles for the increased demands you'll be placing on them. End the workout with light stretching.
Planned Time: 0:35:00
Welcome to your second strength routine. This will begin to condition your muscles for the increased demands you'll be placing on them. End the workout with light stretching.
Workout #5 : Run
Endurance (Easy)
Planned Time: 0:22:00
Running, hiking, or stair-machine for 20-25 minutes; OR cycling, rowing or swimming for 30-40 minutes. Intensity should be easy. You should feel like you're barely breaking a sweat, and never feel out of breath (60 percent of max heart rate).
Planned Time: 0:22:00
Running, hiking, or stair-machine for 20-25 minutes; OR cycling, rowing or swimming for 30-40 minutes. Intensity should be easy. You should feel like you're barely breaking a sweat, and never feel out of breath (60 percent of max heart rate).
Workout #6 : Run
Endurance (Easy)
Planned Time: 0:22:00
Running, hiking, or stair-machine for 20-25 minutes; OR cycling, rowing or swimming for 30-40 minutes. Intensity should be easy. Just like last week, you should feel like you're barely breaking a sweat, and never feel out of breath (60 percent of max heart rate). And don't worry, the workouts will get tougher in the coming weeks. Starting slow will decrease your odds of burning out.
Planned Time: 0:22:00
Running, hiking, or stair-machine for 20-25 minutes; OR cycling, rowing or swimming for 30-40 minutes. Intensity should be easy. Just like last week, you should feel like you're barely breaking a sweat, and never feel out of breath (60 percent of max heart rate). And don't worry, the workouts will get tougher in the coming weeks. Starting slow will decrease your odds of burning out.
Workout #7 : Strength
Strength
Planned Time: 0:35:00
A strength routine ending with light stretching.
Planned Time: 0:35:00
A strength routine ending with light stretching.
Workout #8 : Run
Endurance (Easy)
Planned Time: 0:32:00
Running, hiking, or stair-machine for 30-35 minutes; OR cycling, rowing or swimming for 35-45 minutes. Intensity should be easy. You should feel like you're barely breaking a sweat, and never feel out of breath (60 percent of max heart rate).
Planned Time: 0:32:00
Running, hiking, or stair-machine for 30-35 minutes; OR cycling, rowing or swimming for 35-45 minutes. Intensity should be easy. You should feel like you're barely breaking a sweat, and never feel out of breath (60 percent of max heart rate).
Workout #9 : Strength
Strength
Planned Time: 0:35:00
A strength routine ending with light stretching.
Planned Time: 0:35:00
A strength routine ending with light stretching.