• Patrick DiBello

How to get the most out of online workouts


This blog is going to help you understand how to use my workouts in your daily routine. I would also love for the participants to understand why they are doing what they are doing. One of my goals as a trainer is to educate my clients and students so they can grow mentally as well as physically. It’s easy to just go through the motions but making the connection between your mind and body is important. This can also be an opportunity for you to learn how programming works and to learn vocabulary.

Rest Days

I want to start by saying that you do not have to workout seven days a week. Rest days are just as important as workout days, especially active rest days. An active rest day is a day where you make sure to move your body in some way shape or form. It can be as simple as a walk around the block, or more workout related like going through a longer version of your warm up, or even taking a gentle yoga class. I usually recommend five days of training and two days of active rest.

Master Your Craft with Consistency

Another important thing to understand is that consistency is key. Muscle memory is one of the most fascinating things our body has to offer, it’s best that we take advantage of it. If you want to get results that count, you have to be consistent with your programming. You should be repeating your strength movements weekly and some of your skill movements almost daily. For the best results, you should avoid programs that promote muscle confusion. I like to stick to at least 4 week programs for strength building. For example, if I were to train five days a week I would have one workout per day, Monday-Friday. Every Monday I’ll do the same exact workout for four weeks, every Tuesday would be the same workout, every Wednesday would be the same workout, and so on. If you do this correctly then the workout should get a little easier each week. Of course there are other variables that play into how good a workout goes so it may not always feel easier, but if you are consistent the work will pay off. Some coaches don’t like to program this way because it’s not attractive and it’s not easily sellable. If you go to a gym for class and do the same five workouts all month then you may not consider it as fun. But in the grand scheme of things, repetition is where the magic happens. Think of any professional athlete, they got better at their craft by repeating the same skill and or workout over and over again. It doesn’t matter if it’s a bowler, football player, race car driver, or cirque du soleil performer. After the four weeks is up I still start a new program that involves harder versions of the same movements that I just the month before. For example, if I was doing bodyweight squats during every Tuesday workout in March, then maybe for my Tuesday workouts in April I progress to jump squats. Similarly, if I am doing pushups to build my push strength one month, I could progress to dips for a harder exercise the next month, and then one arm pushups the month after. If I do a 30 second forearm plank during every Wednesday workout in March, then I can start to step up to a 45 or 60 second forearm plank during my Wednesday workouts in April. Now you can start to see how exercises can be progressed based on building the appropriate muscles. On top of the physical benefits, being able to stick to the same program shows discipline and helps create habit. If you can get through two months of programming like this I promise you will be blown away by the results. You can view my related blog "Everything you need to know to build strength" to understand why the rep scheme of 5 reps is the best option to building strength.

How to set up a workout routine

Currently a lot of us have a lot more time than we are used to, and this is the perfect time to start a new habit or work on building a routine. It should be fairly easy to commit to 5 days of working out during this time of quarantine due to COVID19. If you are looking for the top results you can get, training four or five days is going to be your best bet. So even three to four days would be great. I am going to offer five workouts presented in a Monday-Friday format. However, you can break them down however you would like. If you would rather split up your rest days you could do rest on Wednesday and Friday, or whatever works for your schedule. Keep in mind that with so many other coaches offering their services, I think it would be great to mix in something else if that makes you happy. So if you did calisthenics workouts on Monday and Tuesday, Wednesday would be a great day to throw in a yoga class. If it’s a gentle yoga class it can be used as an active rest day, if it’s a little more strenuous it can be used instead of a calisthenics class. Aside from that there is only one more thing to always check in with, your own body. If your body is asking for a rest day, it’s ok to take it even if it’s not in the schedule. Fitness is supposed to make you feel good, so take cues from your body when needed and make smart decisions.

The workouts

Below is the first four weeks of workouts. Included is a pre workout active warm up as well as a video of post workout static stretches. Always perform a warm up before your workout and a stretch afterwards to prevent injury and promote better results.

Pre workout full body active warm up:

Post workout full body stretch routine:

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

#calisthenics #onlinetraining #homeworkout

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