How
To Do It:
Step 1 - The
Set Up
For the most
efficient workout possible, try to have most or all of your
exercises pre-set and ready to go. The less time you spend
on preparation during your workout itself, the more effective
that workout will be, especially since you want to be continually
active throughout the training session. You can use any
type of cardio that is convenient and enjoyable to you,
be it a machine, stair stepping, or even a skipping rope.
If you are working
out in a crowded gym, try to claim an area for yourself
and focus on dumbell and barbell exercises while using a
Step platform for your cardio training. You won't have to
wait in line to use any weight or cardio machines that way.
If you don't
have access to convenient cardio machines, you're going
to have to go low-tech!
You'll need to
do stair-stepping (stepping up two stairs then back down
works well), bench-stepping (step up onto a flat bench or
Step platform then back down) or rope-jumping (be sure you're
not close to anyone if you choose this). These approaches
work just as well as (if not better than!) cardio machines
and allow you to perform this training style in a busier
gym setting.
Step 2 - Warm-up
Do a few minutes
of low-intensity cardio as a warm-up. You may wish to do
a few light sets of a few of the exercises you'll be working
with before you start into the main training session. Don't
tire yourself out...just get a light sweat going.
Step 3 - Start
with 40 seconds of moderate intensity cardio.
This could be
setting the machine to a level that is not easy but is not
so challenging that you're going to exhaust yourself right
away. Watch the timer on your machine and go for approximately
40 seconds (I say approximately because there will generally
be a slight lag time when you step on and off).
If you are using
a machine such as a treadmill or stair machine that you
will leave on with the timer running, just watch the time
counter on the machine and keep track of when you get on
it to get the designated period. It may require a little
mental math! You can also use your own stopwatch or timer
on your watch to keep track (this is easier). Start the
timer when you start the cardio.
If you're doing
stair or bench stepping, you'll need a timer or view of
a clock with the "second" hand visible to keep
track of your work periods.
Step 4 - Do
a set of weights.
Right after you
finish your first "set" of cardio, go as quickly
as you can to your first exercise. Do a set of the first
exercise on your program for the day. Do this with NO rest,
going from the cardio immediately to the weights. Perform
reps until you start to approach muscular failure.
It is very important
to note that while this is definitely still intense weight
training, DO NOT push yourself to muscular failure. The
idea here is load the muscles but not overtax your nervous
system - believe me, even taking it fairly close to failure
is going to be demanding enough when you go right back to
cardio instead of taking a rest!
Also, be very sure to use proper form and tempo when lifting
the weights. Don't rush your weight sets - perform them
with the same form and speed as you would if you were doing
a regular set in your training. Fast, light or sloppy weight
sets are NOT what we're looking for here.
Step 5 - Go
right back to the cardio.
Immediately go
back to the cardio and do another 40 seconds of moderate-intensity
cardio.
Step 6 - Repeat
this cycle for the duration of the workout.
You will be going
back and forth continuously between cardio and weight training
exercises, using the cardio as the rest period between your
weight sets. What this means is that over the course of
your workout, you'll be burning calories via cardio and
weights AND you'll be working your muscles with intense,
heavy weight training as well. It's tough training but very
effective!
To give you an
idea of what this looks like, here is a sample run-through:
40 seconds cardio
1 set of chest
40 seconds cardio
1 set of chest
40 seconds cardio
1 set of chest
40 seconds cardio
1 set of back
40 seconds cardio
1 set of back
etc.
As you can see
you, you'll do all your sets for your first bodypart (with
cardio in between, of course), then move to your NEXT bodypart
and do all the sets for that bodypart.
Notes:
