Body Intelligence

Don't just wing it. Most people try to jump straight into the workout, and that's where they mess up. According to professional coach Alex, the secret to consistent progress—whether you're aiming to build muscle, burn fat, or boost power—lies in a structured five-step session. Here’s the formula that works every time.

Step 1: The Warm-Up – It’s About Preparation

Step one is a warm-up. Now remember, it's not about starting off sweating. It's about preparation. You want to open up tight areas, loosen up the muscle tissue and the joints, and increase blood flow. Think mobility meets activation.

• Footwear Insight: Alex recommends barefoot movement or wearing minimalist shoes during this phase to enhance ground connection and activate the foot muscles for a stronger foundation.

Step 2: Movement Prep – Activation Meets Balance

Step two is movement prep. This is going to be a combination of activation and balance. For example, jumping jacks. These work on balance. This is where the real work begins.

• Footwear Insight: A wide-toe-box, flat-soled training shoe offers stability and natural foot splay, improving balance and movement efficiency before loading.

Step 3: The Main Workout – Where the Real Work Happens

Step three is the main workout. Now, depending on your goal, it can either be strength or power moves. Now you hit the main workout block, whether you're trying to build muscle, burn fat, or get more explosive. This is where the real work happens. Stick to three to five compound movements. Go for quality reps over ego lifts.

• Footwear Insight: For compound lifts like squats and deadlifts, a zero-drop, stable training shoe ensures proper force transfer, better form, and greater safety.

Step 4: Goal-Specific Work – Conditioning or Burnouts

Step four should be goal-specific work. This could be conditioning or consider burnouts.

Step 5: The Cool-Down – Don’t Skip This

And last but not least, step five, which is the cool down. This resets your nervous system, improves recovery, and keeps your body mobile long term. It's important not to skip this part. Your next session depends on it.

Train Smarter, From the Ground Up

Now guys, this is how I structure every session. It doesn’t matter the goal—this formula works every time. And remember, what you wear on your feet can elevate each phase. Ready to train with intention?

Upgrade your foundation. Discover the perfect fit for every step of your journey in our Training Shoe Collection.