Professional Documents
Culture Documents
Week 1
Week 1
Perform 1a then move immediately to 1b and then take the recommended "rest time."
Repeat for a total of the recommended sets before moving to the next "superset."
For example, "1a" are supersetted with "1b." Do NOT rest within the superset
(between "1a" and "1b"),
but rest for the recommended rest time after "1b" before repeating the superset.
-Beginners-
15 seconds work time
35 second break in between supersets
2 sets for each superset
-Intermediate-
20 seconds work time
30 second break in between supersets
3 sets for each superset
-Advanced-
30 seconds work time
25 second break in between supersets
3 sets for each superset
Week 1
1a: Pushup
1b: DB Squat
2a: Chin Up
2b: Forward Lunge