Do An Athletic Workout And Get the Body You Deserve

Summer is right around the corner and it looks like it’s crunch time again. Just about everyone and the cat is wondering how they are going to get an athletic body in time for the warm weather.  Although everyone looks for a quick fix, the best way to achieve a great body is by adding an athletic workout as part of your fitness regimen.

(Photograph courtesy of Robert Benson)

Around this time of year and the holidays you start hearing about a new fat loss method being called a miracle cure.  Fad diets become all the rage at least once a year (see The Dr. Dukan Diet), and other times the infomercials take the airwaves (wait, do we even use airwaves anymore) with some new gadget promising ripped abs.

I know everyone looks for an easy fix, especially when it comes to fitness.  The truth is there are easy steps you can take today that will get you one step closer to getting in shape but the results will not come to you overnight.

An Athletic Workout Is The Best Alternative To Getting Fit

This may not sound like the most appealing thing to do.  I mean, when we think of an athletic workout we think of hard work and sacrifice to achieve an athletic type body.  Well, getting fit is never an easy task but it also does not have to time consuming to the point of sacrificing a part of your social and family life.

If you have ever bought a piece of fitness equipment from an infomercial hoping to get 6 pack abs or a ripped body, then you probably know by now that got you absolutely nowhere.  Maybe you tried some diet and that also got you absolutely nowhere.  Perhaps you have been doing long cardio sessions and you still have the same body type you had a year ago.  What gives?

Time to do an athletic workout!

What a good athletic workout consists of:

Interval Type Cardio

Strength Training

A Good Diet- For a good diet plan check out Eat, Stop, Eat

Sounds easy enough.  This is not about reinventing the wheel.  These three simple steps can get you closer to your goals in less time than other approaches out there.

Let’s Break It Down

Interval Type Cardio

There is not escaping it.  In order to look fit you have to include cardio in your workouts.  You can’t avoid cardio but you also cannot do TOO MUCH cardio.  Get rid of long cardio sessions if that is what you have been doing.

Cardio sessions should consist of short burst training (also referred to as HIIT).  Your cardio should be broken down in to brief yet intense activity.  This can be done using sprint workouts or simply imitating a sprint.

Choose your favorite cardio exercise and perform a sequence like the following

  • Jog for 2 minutes
  • Sprint for one minute
  • Jog/ walk for 2 minutes
  • Sprint for 1 minute

Continue with this sequence for 15 minutes

Do intervals 2 or 3 times a week on non-consecutive days

This type of cardio workout is more effective than your typical long cardio sessions. This type of cardio is key to get a swimmer’s body or a gymnast body or that similar to an Olympic sprinter.

Strength Training

Strength training can be done with weights, bodyweight workout routines, kettle bells, resistance bands training, and machines. It does not matter as long you like the equipment you are using.  You can even use a combination of equipment if that is your preference.

  • Do not perform exercises on consecutive days:  it is fine to workout on consecutive days, just not on the same muscle group.  This is one problem that is all too common.  I think most of us have been guilty of it especially when we first started working out.  For example, doing chest and arms on Monday, Tuesday and Wednesday is a recipe for failure.  Instead break up your body and work on them on different days.
  • Allow about 5 to 7 days between workouts for each body part:  It is best to allow sufficient time between workouts.  So if you did arms today then do not perform this workout until a week from today.
  • Do multi joint movements:  It is fun to do biceps curls and triceps extensions and leg extensions but chances are you won’t see sufficient changes in your body unless you perform multi joint movements. Athletes focus on these types of exercises to get in shape.

Examples of these are: push-ups, bench presses, squats, deadlifts, pull-ups, shoulder presses, lat pull downs.

  • Do not spend longer than one hour in the gym: the time you spend combined between cardio and strength training should not exceed one hour.  If you spend longer than this your body will begin burning out soon after that.  Eliminate those 90 minute or 2 hour sessions.  Once you hit the 1-hour mark it is time to call it a day.

A few days ago I was talking to my friend and he wanted some tips on putting on muscle and getting an athletic body.  I outlined a plan that I think will work for him and may is good for someone who is serious about looking in shape.

Sample Athletic Body Workout Plan

Day 1: Chest and Triceps

  • Bench Press
  • Incline Press
  • Fly’s (optional)
  • Triceps Overhead Extension
  • Triceps Pull down

Perform 4 sets of 5 repetitions

Rest 30 seconds to 1 minute between sets

Day 2:  Back and Biceps

Pull Ups (as many as possible per set)


  • Lat Pull Downs
  • Barbell Biceps Curl
  • Dumbbell Biceps Curl (optional)

Perform 4 sets of 5 Repetitions

Rest 30 seconds to 1 minute

Day 3: Legs

  • Squats
  • Leg Presses
  • Calf Raises

Perform 4 sets of 5 Repetitions

Rest 30 seconds to 1 minute between sets

Day 4: Shoulders

  • Military Press/ Shoulder Presses
  • Lateral Raises
  • Upright Row

Perform 4 sets of 5 Repetitions

Rest 30 seconds to 1 minute between sets

For cardio do intervals at least twice per week with moderate paced cardio on the other days if needed.

Total time with weight training and cardio combined should not exceed one hour.  In fact, the weight-training portion will only take around 20 minutes per day at the most.

This workout was outlined for him as he has been working out consistently for a couple of months and he was performing in the range of 10 repetitions.  Because he has gotten his body accustomed to working out I felt comfortable with switching it to lower rep ranges.

However, he was working out each muscle group too often and felt he had to move to targeting each muscle group once a week immediately.  Also, he could have probably done a 3 days a week approach but he is already working out at a gym 4 days a week so this gave him a chance to work on weights on those days without doing muscle overkill.

So there you have it.  Feel free to try this athletic workout to get an athletic body.

Comment below if you have any questions, suggestions or other tips you want to share.



  1. Sam,

    I agree, if you want an athletic body then you need to train like an athlete. My current routine is strength training (mixture of weights and bodyweight) 2-3 times per week and soccer about 3 times per week. I love soccer because it is a great interval cardio workout and also because it’s a lot of fun. I would recommend sports that mimic interval training for anyone because you don’t even feel like you’re “working out.”


    • Sam Munoz says:

      Great tip you offer here. Sports can definitely take the place of interval training especially when that sport mimics interval or burst training. Most sports are great at doing this like soccer, football, basketball, and rugby to name a few. It definitely makes anyone feel like they are simply having fun and not like it’s a chore.

      Thanks for stopping by.


  2. Awesome program Sam, really great!
    Very complete, nothing left to chance here …

    I like the way you cover frequency in the weights section: something too often overlooked or totally ignored!

    And yet, one of the most important loading parameters.

    Right on !;-)


    • Sam Munoz says:

      Thank for the compliment.
      I feel a need to stress frequency as much as possible. I have always felt that this one tip would save people months or even years (that was my case) of trial and error. Just following this one tip would get anyone sooner to their goals.
      Thanks for stopping by.

  3. Very good routine. Looks like we’re preaching a lot of the same principles. Strength training with some HIIT and a good diet is a great mix, especially when workouts are kept under an hour.

    • Sam Munoz says:

      I definitely agree that we follow the same principles. Unfortunately keeping my workouts under an hour is something that took me a while to understand and apply in my workouts. It wasn’t until I learned that keeping workouts short is the best thing you can do to look your best. I stress this often so that others may learn this type and get to their fitness goals much quicker.



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