November
Workout
Focus
on Strength by Using the Time-Volume Training Method
Warm-up:
5-10 min
·
Stretch hamstrings, quads, glutes, calves,
pects, lats and lower back and neck muscles
o
Hold stretch for 2x20 sec each stretch
·
5 – 10 minute warm-up. Take your pick (The idea
is to get warm and to break a sweat)
·
30 sec Jumping Jacks / 30 sec Jump Rope / 30
sec Prisoner Squats
Time-Volume Training (sets x reps) Perform
1-2 exercises for one or two individual muscle group(s)
Alternate
your upper body days from your lower body days.
·
Select a
weight that you can lift 10 times
o
Each
block (exercise) is 15 min (Rest 10-30 seconds
in between resistance intervals)
·
First section
o
Do 3 reps
/ Rest 10 sec / Do 3 reps / Rest 10 sec / Do 3 reps / Rest 10 sec…etc
o
Continue until you can no longer do 3 reps with
a 10 second rest*
§
*If you can make it 5 min without getting tired in the first section than you
should up the weight
·
Second section
o
Do 3 reps
/ Rest 20 sec / Do 3 reps / Rest 20 sec / Do 3 reps / Rest 20 sec…etc
o
Continue until you can no longer do 3 reps with
a 20 second rest
·
Third section
o
Do 3 reps
/ Rest 30 sec / Do 3 reps / Rest 30 sec / Do 3 reps / Rest 30 sec…etc
o
Continue until you can no longer do 3 reps with
a 30 second rest
Cool Down
·
Walk 800m or jog
½ mile laps
·
Stretch hamstrings, quads, glutes, hip
adductors, hip external rotators, calves, pects, lats and lower back
o
Hold stretch for 2x20 sec each stretch
Core + Cardio 2-3xweek (no
resistance training on these days)
·
Do regular warm up
·
Perform 30-40 min (or as much as tolerable) of cardio (Elliptical, stationary bike or
other)
o
Core – pick three or more of your favorite core
exercises and perform them to fatigue
·
Do regular cool down
Weight loss tip: Wind sprints are a great way to increase
your fat burn.
Workout inspired by Antagonistic Time-Volume Training
