The 5-4-3-2-1 Movement Framework 🖼️

Hey all!!

I sent this out as an email yesterday and people loved it so I wanted to share it here.

This is a simple framework for developing a fitness routine you can stick to long term.

Whether your goals are fat loss, muscle gain, increasing longevity, or just living a healthier life in general, this framework will help you accomplish any goal related to fitness.

I call it the 5-4-3-2-1 Framework. Here is how it works.

5+ movement sessions per week:

At a bare minimum, aim for 5 movement sessions per week. This can include workouts, yoga classes, walks, hiking, recreational activities (pickleball, basketball, etc.), or anything that gets you moving. We want to get at least 30 minutes of movement for each of these 5 weekly sessions.

4 mobility sessions per week:

Mobility is KEY to getting the most out of your workouts and feeling and moving well in everyday life.

There are a lot of strategies for mobility out there, and I have several videos on my YouTube channel walking through basic mobility (link below).

Aim for at least 10 minutes of mobility, 4 days per week. (These mobility sessions can be added on to the end of movement sessions).

3 resistance training sessions per week:

All of the evidence shows that resistance training is the most effective form of exercise for fat loss, muscle gain, and improved metabolic health.

Aim for 3 resistance training workouts per week (many folks do Monday, Wednesday, Friday) making sure you hit all the major muscle groups throughout the week.

I have a total body, at home, no equipment program on my YouTube channel - access the playlist HERE. (These workouts will be part of your 5+ movement sessions per week - they are also in the Inspired Blueprint course here in this community!!).

2 high intensity workouts per week:

Within your 5 weekly movement sessions, aim for at least 2 of those movement sessions to be high intensity.

This means getting your heart rate to 70-85% of your max heart rate within the workouts.

To calculate your max heart rate, take 220 - age.

So, if you are 40 years old, 220-40 = 180.

From there we calculate you high intensity range…

180*.7 = 126

180*.85 = 153

After running the numbers, we can see your goal would be to get your heart rate to the 126-153 range in at least 2 of your weekly workouts. This can be done lifting weights, hiking, running, or with any form of exercise.

Pro Tip: if you don’t have a wearable that tracks heart rate, some sign you are doing high intensity exercise include not being able to talk while exercising, feeling physical strain in your muscles, significant sweating in a short period of time, and not being able to maintain nasal breath.

1 Decision: At the end of the day, YOU have to make the choice to commit to your health and fitness over and over again. But the catch is that the decision you made to move yesterday is not the same decision you will have to make today. That said, each time you decide to follow through and choose to move your body, you are voting for becoming the highest frequency version of yourself.

Now let’s get after it!!

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The 5-4-3-2-1 Movement Framework 🖼️