Workout #1: The 15-1 Method
This method of training is very deceiving. Before your first workout you will say to yourself “that doesn’t sound too bad.” But once you begin, and the reps start to add up, you will soon see that you’re in for a killer workout.
The beauty about the 15-1 training method is that there are an endless amount of workouts you can construct. Though I have found that, depending on fitness level and/or goals, there are guidelines you should look at when constructing a workout to make sure you are getting the most out of your workouts.
I am going to start off by explaining the training style, then I will break down some different approaches that will help you reach your particular goals.
For each 15-1 workout you will need to pick 2 exercises. For example purposes we will refer to these exercises as Exercise A and Exercise B. You can start with either of the exercises, but once you pick a certain exercise to start with, you need to make sure that you alternate back and forth between them and don’t switch up the order. There is supposed to be no rest between sets or exercise.
This is a continuous set of reps. Do not rest until the entire workout is completed. If you fail at any particular time in the workout, and can’t perform any more reps without a rest, please note the time in the workout that this happened and use this as a guide to help you judge your progress into the future.
If you happen to be using weight with that particular exercise in which you failed, lower the weight so you are able to finish when you perform this workout in the future. The goal is to finish the entire workout.
Now here is the layout of the workout.
As you can see you start with higher reps of one exercise and lower reps of another, and do less of one exercise and more of another. This progression, as I mentioned earlier, is very deceiving. Initially the reps and sets don’t seem overly tough, but as the reps add up from set to set the body fatigues very quickly and you are in for a GREAT workout.
When constructing a workout in this style here are some notes you want to consider.
Though this is called the 15-1 training style, I usually advise beginners to start with a 10-1 approach. Progress to the 12-1 before going into the 15-1 approach. As I mentioned, the key to this training style is finishing the workout.
Make sure you are timing your workouts as well. If you start with the 10-1 and you are not fatigued when done, move right into the 12-1 approach. If you find yourself somewhat fatigued from the 10-1, continue to using this method until you can finish it 30-60 seconds quicker than your first go around. At this time you are ready to progress to the 12-1 approach. Keep these same guidelines before progressing to the 15-1 approach as well.
Now that you understand the layout of the rep and set scheme, the fun starts. In the beginning I mentioned that you can chose basically any exercise you want for this approach. I have found that selecting an upper body exercise and lower body is most effective for beginner trainers. This allows for more intensity and overall body muscle stimulation, because of the rest that the upper body gets when performing the lower body exercise and visa versa.
As your fitness level improves, you can structure workouts with 2 lower body or upper body exercises. This will increase the intensity. Please note, only advanced trainees should attempt this training style, especially if the 2 upper body exercises work the same muscle group.
For example: pull-up and dumbbell rows. Both of these exercise work your back. With the considerable amount of reps involved with this exercise program, you will need to be an advanced trainer to be able to finish the workout. With that being said, here are some of my favorite combinations for all levels of training:
- Push-Ups and Crunches
- Push-Ups and Bodyweight Squats
- Push-Ups and Bodyweight Lunges
- DB Rows and Crunches
- DB Rows and Bodyweight Squats
- DB Rows and Bodyweight Lunges
- DB Standing Shoulder Presses and Crunches
- DB Standing Shoulder Presses and Bodyweight Squats
- DB Standing Shoulder Presses and Bodyweight Lunges
- Push-Ups and DB Rows
- DB Standing Shoulder Presses and DB Rows
- DB Standing Curls and Standing DB Tricep Kick Backs
- Push-Ups and DB Squats
- DB Rows and DB Squats
- DB Standing Shoulder Presses and DB Squats
- Burpees and DB Snatches
- Burpees and DB Squats
- Burpees and DB Squat Presses
- Burpees and DB Standing Shoulder Presses
- Burpees and DB Rows
There you have it. This is a complete breakdown of the 15-1 style of training. The 15-1 method is the perfect home exercise program. It’s also excellent for trainees on the go trainers who have a limited amount of time to workout. You will be able to get some great workouts and see amazing results.