The Quality of Life Program mixes both Cardio and Strength Training exercises over a period of six levels.
Cardio exercises can include: walking, jogging, running, swimming, biking, rowing, step aerobics, kick-boxing, jumping rope or using an elliptical trainer,
to name a few. Choose the one(s) you'd like to use in your own program to help you achieve your fitness goals.
Each level builds on the previous and each can be stored inside your QoL Journal, so you can keep track of your progress. To learn more about the QoL Program exercises,
click here.
** Always consult a qualified medical professional before beginning any nutritional program or exercise program. **
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PROGRAMS
Level 1
Four – Eight weeks (dependent on your current activity level) – Exactly 10 minutes (no more), 3 times per week with selected cardio.
(Total time per week 30 minutes)
Advance to Level 2
Level 2
First Four Weeks – 20 minutes of cardio, 3 times per week.
(Total time per week 1 hour)
Second Four Weeks – 10 minutes strength with 20 minutes of cardio twice per week; 20 minutes of cardio once per week.
(Total time per week 1 hour and 20 minutes)
Advance to Level 3
Level 3
Four Weeks – 10 minutes of strength training with 20 minutes of cardio twice per week; 30 minutes of cardio once per week.
(Total time per week 1 hour and 30 minutes)
Advance to Level 4
Level 4
Four Weeks – 10 minutes of strength with 20 minutes of cardio twice per week and 30 minutes of cardio twice per week.
(Total time per week 2 hours)
Advance to Level 5
Level 5
Four Weeks –10 minutes of strength with 20 minutes of cardio twice per week and 30 minutes of cardio 3 times per week.
(Total time per week 2 hours and 30 minutes)
Or
10 minutes of strength with 30 minutes of cardio twice per week and 40 minutes of cardio twice per week.
(Total time per week 2 hours and 40 minutes)
Advance to Level 6
Level 6
Ongoing/Lifetime – 10 minutes (intense) strength with 35 minutes cardio twice a week; 45 minutes of cardio, 3 times a week.
(Total time per week 3 hours and 45 minutes)
STRENGTH TRAINING
Free Weights and/or Machines
Day 1 (Monday for example)
Flat Bench 3 set of 10 repetitions (You can do 10 with your first set and then keep the weight the same. You may only be able to do 6 or 7 on the second set and then 4 or 5 on the third.)
Super set with either Bent Rows or Lat Pulls do 3 sets of 12.
Barbell Curls, 3 sets of 10 (very strict) super set with Barbell Tricep extensions, 3 sets of 10 followed by close grip bench to exhaustion.
Day 2 (Thursday for example)
Bench 2 sets of 40 repetitions (get 40 the first set and as many as you can on the second).
Superset with Lat Pulls 2 sets of 20 repetitions.
Curls 3x25.
Superset with Tri extension 3x15.
*If available, end with as many dips as you can do.
Calisthenics
Alternate between push-ups and sit-ups for 10 minutes (without rest if possible).
Chin-ups and/or Dips if possible.
For additional Calisthenics, the QoL Program endorses the Marine Corps Daily 16 Program, a physical training program that requires no exercise equipment as it exercises every major muscle group in your body.
Resistance Bands
Chest Press 3 sets of 15 repetitions alternate (superset) with Lat Pulls 3 sets of 15 repetitions.
Curls 3 sets of 15 repetitions alternate (superset) with Tricep Extensions 3 sets of 15 repetitions.
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