Set a running clock for 4 minutes per exercise. Perform as many repetitions of the exercise as you can in 20 seconds, then rest for 10 seconds. Repeat 7 more times, until the full 4 minutes is up. When you have completed eight 20-second intervals (with 10 seconds of rest in between), immediately move to the next exercise and begin.
Perform 4 minutes of intervals for each of the 4 exercises to complete the workout. Keep track of how many reps you complete per interval. Week after week, the number of reps should increase. By week four you should see a huge increase—proof that your muscles are getting stronger!
Quick Tip: If your muscles hit a point of failure, stop and rest for 5 seconds, and then perform 1 to 3 more reps. Continue chipping away at your reps like this until the 20 second interval is up. The key is to never quit when your muscles fatigue—just let them rest for a moment, then keep going!
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