DON’T BE AFRAID TO PUSH YOURSELF
1. EXERCISE VARIATIONS
: Here you find your workout. Now watch your results from the tests and relate the level with the exercises according to the color pattern. Start with the top exercise and continue with the ones below. 2.
Sets: are a series of repetitions of the same exercise. You find a minimum and maximum number. Add more if you want, but not less! 3.
Reps: defines the number of times to perform a single exercise within one set. Choose between minimum and maximum. Play with those numbers, but remember, more is better! So, push yourself if want to achieve something good! 4.
BREAKS: Play with the interval given. Brake time makes a huge difference, because your muscles respond well when you put them to stress. Here, less is more! 5.
How many times a week? Practice often! Strength is skill. Make a practice of working hard. You’ll gain not only strength, but muscles too. In the 8th column you’ll understand how many workouts of the same exercises we recommend.
Do a workout till you find it easy or you get bored. Test yourself again, but with 2 sets this time. If you are stronger, then move forward to HIIT and Transition chapters. You will find them very challenging. You may find that you are on a different level of strength on pushups, as opposed to dips or pull ups. Have no fear! You just pick the level of each big family according to the results. For a complete workout session, you need to mix and match the big families of exercises. For instance, you can mix the workout for dips and pushups in the same routine. Start with dips if you find them more difficult, than continue with the pushups. If wanted, mix dips or pushups with pull ups. Be creative! Never mix SQUATS or LEG ROUTINE with upper body workouts (pushups, dips, pull ups). The reason behind this secret is: upper body muscle groups and leg muscle groups are unrelated to each other. Hence, the break for each of them while exercising the other is too big that neither will be worked on properly
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