The Plan: Let’s Get To It!
As mentioned before, this plan requires little equipment and utilizes what is called workout density. Density refers to doing more work in either the same amount of time or less time by putting into practice some select intensity techniques. These will include reduced rest time (between sets), supersets (performing two or more sets back-to-back without rest) and interval training.
- Perform all workouts once per week for a total of four days of training. A good example is Monday, Tuesday, Thursday and Friday with Wednesday and the weekends off.
- There is no rest between supersets – simply move on to the next exercise listed without resting. Rest one minute between regular sets and after all supersets are completed.
- For High Intensity Interval Training (HIIT) start with a 3 minute warm-up followed by 30 seconds of high intensity work then 2 minutes of low intensity work. Each week increase the high intensity portion and decrease the low intensity portion respectively: [high (seconds)/low(seconds)] 60/90, 90/60 and 120/30. Good forms of HIIT are jog/sprint, biking, swimming or any form of circuit training such as burpees, shuttle runs and track and field work.
- Each workout should last no longer than 40-45 minutes.
- Stay on the program for 6 weeks before reducing intensity, switching programs or taking a short break.
- AMRAP = As Many Reps As Possible