30 Minute Perfect Workout, Perfect Workout

Perfect Workout 30 Minutes

No Comments 06 November 2011

Mike Cola Fitness: 30-minute “Perfect Workout”


Phase One: Dynamic Movement Training (5 minutes)

  • Clients have to learn how to move dynamically in all three plains of motion.
  • Clients will be performing medicine ball drills and body weight exercises in all three plains of motion at medium tempo.
  • These dynamic movement drills improve your agility, help with balance, build muscular endurance and create muscular balance throughout the body.  In addition, it’s a great warm-up for harder workouts.


Phase Two: Resistance Training (15 minutes)

  • Clients will be muscle building
  • Clients are recommended to perform muscle building sessions that consist of free weights, machines, bands, and body weight exercises all performed at a slow tempo. Static contraction is also used.
  • One hard work set is the goal of every exercise. One set is all you need to create a response.
  • The basic compound and isolated movements like squats, lunges, presses and curls (to name a few) are the safest and best exercises to firm and shape the body without taking on too much injury risk.
  • This resistance phase is the longest and gives the trainer the most leeway to adjust it to every client’s individual needs. If someone has an injury, rehab can be undertaken here. If someone wants more of a bodybuilding program or if someone is training for a specific sport, it can be done in this phase.


Phase Three: Explosive Movement (5 minutes)

  • This is an optional phase but recommended for most clients. Clients need to be able to move quickly and explosively if they have to.
  • Clients will perform some type of jumping, hopping or upper body polymeric type training, at a quick tempo. Kettlebell exercises can be performed in this phase, as well.
  • This type of training should be kept short and hard to prevent injury and over training. A little bit of this type of training; however, goes a long way to improve your speed, balance, strength and reaction time.


Phase Four: Mobility Movement, Active Stretching and Cool-Down (5 minutes)

  • All training sessions end with some easy movement patterns that lubricate the joints and leave you feeling great.
  • Active stretching is used to safely increase your flexibility. Joint modality can be performed here, as well.


The 30-minute “Perfect Workout” should be performed two to four days per week depending on your goals and age. The older you are the more time you need to recover from your harder workouts. For example, if you are 25 years old, three or four times per week can be fine but if you’re in your 50s only two to three “Perfect Workouts” are recommended. Keep in mind we will also want you to perform long easy workouts as often as possible on your own. For example, we recommend doing some walking on your off days.

If you are interested in experiencing all the benefits of the “Perfect Workout”, call Mike Cola Fitness today (914-864-2235) and set up a free consultation with Mike Cola.

Hire a qualified trainer and get in amazing shape. You deserve it!

Call - Mike Cola 914-864-2235.

Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in 1989, Mike Cola Fitness. Mike has advanced certifications from the American College of Sports Medicine and other National certifying bodies. In addition, Mike is a Muscle Activation Techniques Specialist and has a BA with studies in exercise physiology, nutrition and biomechanics. Mike started Fitness Contrarian, a health and fitness web site, in 2009

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