The total, upper, and lower body workouts are divided into three subcategories: Regular set and rep type. Nothing fancy, just good old fashion resistance training, H.I.T. (High Intensity Training)/Varied protocols to up your training to another level, and Circuit-type where a stopwatch or wall clock is used.
Additionally, most workouts have three different exercise orders to choose from to further add variety to your plan. All workouts use barbells, dumbbells, plate-load machines, selectorized machines, body weight only, and other devices. All workouts use barbells, dumbbells, plate-load machines, selectorized machines, body weight only, and other devices. They range from 10 to 15 minutes in length to nearly an hour, depending on which ones you select and how focused you are. That is: A workout with less workout volume/fewer sets = less time to complete, and if you minimize rest time between sets – including water breaks, recording workout data, and fiddling with your music player – you’ll spend less time at the gym.
The collection includes a mixture of various exercises, set/rep scripts, and overload protocols. This will give you quality workouts without the drudgery of repeating the same workout too often. To assure you’re on track, specific procedures accompany each workout so it\’s always clear on what to do. You are encouraged to heed the listed Internet links to paper-print workout recording forms to document and track your progress.
Don’t have access to a gym? Have no equipment at home? Have only a minimal collection of equipment? Only a treadmill and a set of dumbbells in your garage? Are you lucky enough to have a variety of equipment at your disposal? No problem! The circuit/boot camp options also offer three session time options to choose from. These times are approximate but should fit your schedule. Choose from either:
…and further broken down into four different completion methods to add more variety:
All circuit/boot camp workouts are conducted with body weight only exercises, medicine balls, Swiss balls, BOSU balls, dumbbells, weighted bars, chin & dip bars, elastic bands, battle ropes, weight plates, suspension trainers, weighted sleds, slide disks, electronic devices, and other miscellaneous tools.
All options can be implemented into your busy schedule. Have an hour to train? Use a 45-minute workout. Have only 30 minutes to train? Use one of the 25:00 to 30:00 workouts. Hard-pressed for time and only have a mere 20 minutes? Pick one of the 10:00 to 15:00 options. With the short but effective 10:00 to 15:00 choices, there is no “No time to train” excuse. In fact, you can even combine workouts for more variety and fit them into your planned training time. For
example:
Mix them up – vary the type and completion method – challenge yourself. They all work if you work.
These workouts are ideal for personal trainers who train clients with traditional one-hour or 30-minute training sessions. Simply choose one of the 45:00 options in the one-hour session or a 25:00 – 30:00 option into the half-hour session. Alternatively, use one of the combination options suggested above. They’re ready-made, easily implemented, and time-saving due to all pre-planned details.