Get your programme by clicking one of these links...
PDF version, 84Kb
Word doc, 96Kb
For this program we’ll be alternating three routines, each with a different goal.
Routine A will be concentrating on cardiovascular conditioning. Back in the 70s, a study using armed forces personnel found that by performing an intense weights routine, working each set hard and keeping rest times down by performing the workout in a circuit style fashion can significantly increase cardiovascular fitness to that on a par with specific CV work. Since then, at least another five studies into these effects have come to the same conclusion.
The study also found that if an intense strength training routine was kept up three times per week to get all the positive fitness benefits, the circuit style routine only needed to be done once per week.
So in routine A, we’ll be using a series of supersets to keep rest times down. If you’re not used to working out in this style, build up by gradually lowering rest times over a few workouts.
To round out the week, routine B will be a basic full body routine to build overall strength and routine C will be concentrating on working our abs to build a strong and defined midsection.
