4 Effective High Intensity Workout Protocols
I’ve come across a lot of great intense workouts. I have found a pattern in many of the se well-designed workouts, and have decided to give you guys four templates to help you create your own effective high intensity workout. Here they are:
Effective Method One: Rounds for Time
Simply choose two-three exercises you can perform in a circuit, and perform 3 to 5 rounds of the circuit. Time the entire workout with as little rest between exercises/circuits as possible.
Effective Method Two: Maximum Rounds for Time
Choose a particular time limit such as 10 or 20 minutes. Create a circuit, and try to perform as many rounds of the circuit within the given time frame.
Effective Method Three: Station Training
Choose 3 to 5 exercises, or “stations.” Spend a minute on each station, performing as many reps within that minute as possible, then move onto the next station. Repeat the circuit for 3 to 5 rounds.
Effective Method Four: Pyramid Reps
Choose two to three exercises, and steadily increase or decrease the reps per each exercise as the rounds progress.
Use these techniques as part of a full three to four day a week plan, or use them as a once a week challenge workout. The possibilities are endless.
For some really high intensity, hard core workouts, check out the Gladiator Body Workout:
Gladiator Body Workout
- Gladiator Body Workout is an Athletic Fitness system which combines Dumbbell and Bodyweight exercises along with interval training to help you Drop Fat, Build Lean Muscle Mass, Get Stronger, and Improve Athletic Performance.
- If you purchase the Combo Pack, you can also get two other eBooks which Author Coach Eddie Lomax sells separately: “Ultimate Gymless Workout” and “Extreme Dumbbell Fitness.” When you include all the workouts in all three systems, you’ll get literally months worth of fitness programming.
- The Basic version sells for just $27. Each separate eBook in the Combo Pack sell for $27 but coach is giving them to you for just $49.00.
[...] Parth wrote an interesting post today on4 Effective High Intensity Workout Protocols | Quick Bodyweight <b>…</b>Here’s a quick excerpt [...]
what could be near substitute for ‘dead lift’ ? in pure body weight exercises, please point out ..
thanks.
ajit
Agit,
You can do Boot Strappsrs – http://www.youtube.com/watch?v=XWQsahKSjSc
I do a lot of single leg russian deadlifts. I do them with bodyweight and sometimes with dumbells. If you go down slow and come up explosively you’ll feel it.
I’ve never done single leg deads. With bodyweight, I never felt it. I think bootstrappers hit the hams more, but you also need to do them at a high rep.
Where do you get all this information from ? I’d really like to know as sometimes i write things for my website.
how often do you update your websire ? please let me know so i can pop back and read it when you put new stuff on.
I really liked your blog!