Achieving full-body fitness requires strength across a range of movement patterns. Coach Judd Lienhard believes there are 11 key areas to focus on to improve physique and overall health, with both weights and cardio playing a crucial role.
Lienhard simplifies things with what he calls ‘The Elite Eleven’. These include: a lunge or split squat; a heavy hinge with some knee bend; a single-arm row; a vertical pull; a dip; an incline press; a grounded rotation with bands; walking with heavy weight; something that elevates your heart rate that you can sustain for an hour; running hard uphill; and doing something challenging for a minute at a time, repeated several times.
‘Other things are valuable too, but if you did these 11 consistently, you’d be in great shape and healthy,’ he says, outlining a sample training week designed to deliver results without overdoing it.
Full Week of Training
Day 1
A. Banded Rotation x 2 sets of 8 reps each side
B. Frog-Stance Deadlift x 4 sets of 4 reps
C. Incline Dumbbell Press x 4 sets of 6 reps
D. Chin-Up x 3 sets of as many reps until failure
Day 2
Rowing Sprint Repeats x 6 sets of 1 min
Day 3
Ruck x 1 hour
What to read next
Day 4
A. Farmer’s Carry x 4 sets of 60 yards
B. Zercher Walking Lunge x 3 sets of 6 reps each leg
C. Weighted Dip x 4 sets of 8 reps
D. Single-Arm Dumbbell Row x 4 sets of 8 reps each side
Day 5
Rest
Day 6
Stair Sprint x 10 sets of 6 seconds
Day 7
Rest or Active Recovery
How to Do the Movements
Banded Rotation
Anchor your band to a post. Facing sideways, grab the end of the band with both hands. With arms fully extended, pull the band across your body while rotating your torso. Return to the start position slowly under control.
Frog-Stance Deadlift
Hinge down with a flat back and grasp the bar with an overhand grip. Use a slightly narrower stance than normal with your feet turned out. With your core braced, drive your feet into the floor and lift your torso. Thrust your hips forward to stand tall, keeping the bar close to your body. Lower under control and repeat.
Incline Dumbbell Bench Press
Begin with the bench set at a 30-45° incline. Sit at the end of the bench with the dumbbells on your knees. Lean back on the bench and lift the dumbbells over the chest by alternately kicking your knees up to help you. Have your feet planted on the floor, core engaged and arms locked out with the dumbbells directly above the upper chest.
Slowly lower the elbows into an arrow shape just below your shoulders so that you get a big stretch across the chest. Keep the dumbbells an equal distance the entire rep and don’t let them move further apart. Pause for a second before pushing the weights explosively away from you, back to your starting position as you exhale, ready to repeat.
Chin-Up
Hang off the bar with an underhand grip, palms facing towards you, grip in line with your shoulders. Hit a fixed position with your abs engaged and body locked with either your legs completely straight and feet flexed or knees bent with your feet tucked behind you. Initiate the movement by pulling your shoulders away from your ears. Pull your elbows down until your chest touches the bar. Lower back down under control, ready to repeat.
Row
Sit at a rowing machine with your feet fastened and grab the handle with an overhand grip. Straighten your legs to push the seat back – when your hands pass your knees, pull them up to your chest. Reverse the movement and repeat.
Ruck
Carrying a loaded pack, weight, or ‘ruck’, purposefully march, either outside or on the treadmill.
Farmer’s Carry
Stand tall with a pair of dumbbells or kettlebells in each hand. Let your arms hang freely at your sides, take a deep breath into your core and begin a fast, deliberate march.
Zercher Walking Lunge
Get a barbell into the crook of your elbows, tightly clasping your hands together. Lift it away from your hips and, with the bar secure, pull your shoulders back and stand tall. With one leg, take a big step forward and place the foot flat on the ground. Bend both knees and lower down under control until both your knees are bent at 90° and your front thigh is parallel to the floor. Keep your front heel down throughout the lunge.
Push through the front foot and bring your back foot forwards stepping straight into another forward step. Repeat on the other side. Keep your hips square and feet facing forwards throughout the movement and keep the range of motion consistent throughout.
Weighted Dip
With a weight between your legs, jump up on two parallel bars or gymnastics rings with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they don’t flare outward. Drive yourself back up to the top and repeat.
Single-Arm Dumbbell Row
Stand with your feet at shoulder-width apart in front of the bench. Push your hips back and lower your torso down, extending your off arm to rest your palm on the bench. Make sure your shoulders stay above your hips. Grab the dumbbell with your working hand. Squeeze your glutes and abs to create full-body tension. Your back should be flat, with your head in a neutral position.
Squeeze your mid-back muscles to drive your elbow up, rowing the weight. Keep your shoulders level and avoid rotating your lower back. Pause for a beat, then lower the weight back down.
Stair Sprint
Find some stairs, either outside or in your house, and sprint up them as quickly as you can.
