Want some high intensity training programs you can do at home that are guaranteed to get you six pack abs? The only place to turn is Turbulence Training.
The following is a sample Turbulence Training routine developed by Craig Ballantyne, specifically for abs:
Turbulence Training workouts revolve around supersets. A superset is where you perform two exercise back to back with little to no rest in between each set.
For the first superset, you will alternate between a Pullup with Knee Raise and DB Chest Press. Perform 2-3 sets of each movement, rest 1 minute between each superset, then move straight to the next set of supersets.
Perform a set of DB Reverse Lunges, followed by Decline Spiderman Pushups. A spiderman pushup is where you bring one knee up to the side to touch your elbow during each repetitions.
The decline spiderman pushup is where you place your legs on an elevated surface, which boosts the difficulty and engages your abdominals. Rest 1 minute between each supersets.
After 3 sets, move on to the abdominal circuit. The Abdominal circuit consists of a Hanging Leg Raise, Kneeling Cable Crunch, and Cable Chop. If you do not have access to a cable machine, then you can perform Stability Ball Roll outs and Cross Body Mountain Climbers.
Here’s what the whole workout looks like:
TT Lower Abs Workout A
1A) Pull-up with Knee-up
1B) DB Chest Press
2A) DB Reverse Lunge
2B) Decline Spiderman Pushup
Ab Circuit – NOTE: Do only one circuit in Week 1.
A) Hanging Leg Raise
B) Kneeling Cable Crunch
C) Cable Chop
Home Gym Alternate Ab Superset
A) Stability Ball Rollout
B) X-Body Mountain Climber
Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.
To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.
For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.
You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:
Change of plans. This week I decided to stick to all bodyweight workouts. Why? Because the weather’s still bad, and people would rather workout at home. So lets get started!
Saturday, January 15, 2011 – What is Bodyweight Cardio?
Lat week I said I stopped doing steady state cardio for fat loss. I’m still staying away from it. It just doesn’t make any sense an more. When I was running 4 days per week,I lost about 13 lbs in 10 weeks, and I thought that was a big deal.
But in 4 weeks, I lost 10 lbs with bodyweight circuits, 3 days per week. So 10 lbs in 4 weeks is 2.5 lbs per week, as opposed to 13 lbs in 10 weeks, which is 1.3 lbs per week. That’s DOUBLE the fat loss in less then half the time!
So which one works better? Short, fast workouts, or long, steady workouts? You be the judge, then choose fast workouts.
Here’s a sample bodyweight cardio workout you can use:
As you can see, you can perform all of these movements in the comfort of your own home without any equipment! So when all your friends are gaining weight, you’re actually losing fat!
Sunday, January 16, 2011 – Advanced Bodyweight Workout C
Last week I also presented the Gauntlet workout. This was advanced bodyweight program for super fat loss. Now we move onto workout C:
Ok, so there is a Kettlebell involved. What can you do instead of the kettlebell? Well, I like to put stuff in a bag, and use that as weights. So, get a sports bag, and fill it with books. Or a school bag filled with books works just as well.
Now, instead of using 1 hand, you’ll have to use 2 hands to swing the bag through your legs and up towards your body. Stop the movement when the bag is in front of your body, parallel to the floor.
You can also do burpees, cheat pullups, or mahler body blasters. Here’s how to mahler body blasters:
Craig has lots of crazy bodyweight workouts you can do, and most of them are completely bodyweight. You can check them out here.
Monday, January 17, 2011 – Bodyweight Training for College Students
Wanna know which group of people bodyweight workouts are best for?…College Students! What people don’t realize is that College Students do NOT have all the time in the world. Especially the serious ones.
Depending on what you’re studying, there may be days where you do nothing but go to classes, and study for exams. If you have a job, then you have even less time. With all the bad campus food, it’s super easy to get fat.
Most college’s are equiped with nice gyms, but if you don’t have a car, you’re not going to be able to use them. So what do you do? Bodyweight training!
Here are 6 easy ways a college student can incorporate bodyweight training into their busy days:
1 – Perform a quick, short challenge workout. Here is a great bodyweight challenge from Craig Ballantyne:
2 – Craig also has a great pushups challenge that you can do:
3 – Interval training allows you to shorten your workouts while boosting your metabolism. Here’s a crazy interval workout you can do in a short period of time:
4 – As in the earlier workout, adding in stability ball movements also make a workout tough. They’re especially great for abs. Here are some great stability ball ab movements:
5 – If you want a full bodyweight workout, as opposed to random challenges, then I recommend Craig’s mini bodyweight program. Here’s a sample routine:
Tuesday, January 18, 2011 – The end of Boring Workouts
If you’ve been checking out all these workouts from Craig Ballantyne, you probably realize one thing: They are NOT boring! Boredom is a huge factor in training programs. Keep doing the same thing over and over again, and you just won’t feel like doing it anymore.
Which is why Craig recommends switching up your training program every 4 weeks. Here are 2 ways to make your workouts more exciting:
1 – If you’re logged in for a workout, but just don’t feel like doing it, then go play a sport. Call up a few friends and toss around the ol’ basketbell. I’ve also been playing the Wii lately, and I get really worked up when I play tennis.
2 – Circuits are the best way to get intense workouts. So if you’re not doing a circuit, then you take your current program, and just develop a circuit. In other words, combine your exercises into one long circuit, and go!
Wednesday, January 19, 2011 – 15 Minute Bodyweight Circuit
Bodyweight training is also a great way to save time. A 15 minute bodyweight circuit can easily help you burn fat and build lean muscle mass. The following circuit can be done anywhere and at anytime:
If you’re someone who needs short, bodyweight workouts becuase they don’t have access to the gym, don’t want to spend money on training equipment, or simply love bodyweigh training, then I recommend Craig’s bodyweight manual.
Thursday, January 20, 2010 – Best Bodyweight Superset
Superset training is where you perform two movements back to back with no rest in between each set. The best bodyweight superset is one that involves two opposing muscle groups. So, you can do a back/chest superset, chest/legs superset, legs/abs superset, etc.
The best superset in my opinion is an upper/lower pairing. So chest/legs, or back/legs works best. This way, when you train your upper body, you rest your lower body. And when you train your lower body, you rest your upper body.
In one of Craig’s TT Bootcamps workouts, he uses a great strength circuit consisting of split sqats and close grip pushups. So it looks like this:
TT Strength Circuit (20 seconds per exercise)
Split Squat (20 seconds per side)
Rest 1 minute before repeating 1 more time.
So, the exercise portion takes 1 minute, then rest 1 minute. That’s 2 minutes. You do it one more time and you get 4 minutes. As you get stronger, you can add sets, increase the time you perform each movement, or switch to a tougher workout.
If you have not been warming up before your workouts, then you need to do so. A warm up only take 5-10 minutes, but it is extremely vital. A cold muscle is dangerous and can get you injured.
The entire goal of a warmup is very simple – to get your body warmed up. But, there is another reason why I warmup – to get mentally prepared. Sometimes you just don’t feel like working out, and a warmup acts as a nice buffer to help you mentally prep yourself.
Here’s a sample warmup you can use in your workouts:
Achieving success with your Kettlebell workout is easy. The first thing you need to figure out is your goal. Most people workout without sticking to one, singular goal, and end up hijacking their own progress.
A goal does not only have to be “lose fat” or “build muscle.” It can also be something like, “Workout 3 days a week for 12 weeks.” That’s a goal you can easily measure – if you miss a workout, then you’ve failed on your goal.
Also, it puts you in the mentality that “I need to get a workout, even if might not be the perfect workout out there.” The truth is that there is no perfect workout. You learn by actually engaging yourself in a workout program, then making gradual changes along the way as you progress.
The second step is figure out when and where you wish to workout. This goes along with the idea of keeping things consistent.
If you train at the same place and same time everyday, it will become a habit. We are creatures of habit, and if you make a positive habit of working out in the same place and the same time, your body will react.
In fact, your body will WANT to workout. It’s almost like nap time when you were a kid. When nap time came around, you automatically became drowsy since it was a habit instilled by your care taker.
The next thing is to determine how long you wish to workout. Many people just start a workout without any planning, and end up wasting their time for 2 hours. Well, 2 hours, 3 days a week isn’t sustainable, especially if you have other things to take care of (like work, family, and/or school).
Follow these three steps, and you’ll be that much closer to achieving success with your Kettlebell workouts. But if you’re really serious about Kettlebell training, then I suggest you checkout the Turbulence Training Kettlebell Revolution program.Click here for more information.
Congratulations on making it to the second week of 2011! Are you still on your fitness plan? Hope so. This week is going to be filled with some great fat burning workouts and training tips.
Saturday, January 8, 2011
I’ve stopped doing cardio. I’m talking about steady state cardio. I used to do a lot of cardio – 3-4 days per week, running about 3 miles per session. I lost about 13 lbs in 10 weeks, and I thought that was a big deal.
But, in the past 4 weeks, I’ve only been doing short, bodyweight circuits, 3 days per week and have dropped 10 lbs! So 10 lbs in 4 weeks is 2.5 lbs per week, as opposed to 13 lbs in 10 weeks, which is 1.3 lbs per week.
So which one works better? Short, fast workouts, or long, steady workouts? You be the judge, then choose fast workouts.
Here’s a sample 15 minute workout to get you started:
The key to fast, burst workouts is intensity. Give it all you got in those 15 minutes. Hustle like you’ve never hustled before! You should be out of breath completely. Gasping for air. Like your heart is going to pop out of your chest!
These are the kinds of workouts that will blast away fat faster then steady state cardio. If you haven’t yet entered the TT Transformation Contest, then you should do it today! Use the 15 minute workouts to beat the competition.
Bodyweight Cardio, or cardio that involves all bodyweight movements, is one of the best ways to burn fat at home. Craig’s Bodyweight Cardio 3.0 workouts are the perfect program for Advanced athletes to burn fat.
For most people, sticking to your diets is harder then sticking to your training program. Especially for guys. I have a friend who’s dropped 5 pounds in a month just from bodyweight circuits.
But he’s not changing his diet. Most guys believe that it’ll happen. They’ll somehow get their six pack abs, and they need to stick to “eating like a guy.” Well, you can eat like a guy during your cheat meals, but I guarantee you your girlfriend doesn’t like that pot belly.
Don’t be like that guy who has big muscles with a big gut. Not attractive. Lets focus on being as lean and athletic as possible for 2011. How do you get started? By shopping right! Here are 3 quick tips to help you clean up your diet:
1 – Shop the perimeter of the grocery store. Stick to produce, lean cuts of meat, and eggs. I personally avoid dairy as much as possible, but that’s a personal choice. Certainly the decreased fat will help with your weight loss.
2 – Cut cereal. Most cereal is filled with sugar. If you want to eat cereal, take a look at the serving size and how much sugar it has. If it’s more than 12 grams of sugar, put it back on the shelf.
3 – Feed yourself throughout the day. The best snacks are fruits and nuts. I eat these little clementines, which are mini oranges throughout the day. They taste amazing, and hold me over for my next meal.
Need more help with your nutrition? Then check out Craig’s Simple Nutrition manual. Click here.
Tuesday, January 11, 2011
What are my 3 favorite abdominal exercises? The answer might surprise you! You see, I hate crunches and situps – first, they’re not effective, and second, they hurt your lower back. So if you focus on stabilization rather than contraction, then you’ll be working your abs much harder.
1 – Pushups
Pushups are clearly the best abdominal exercise. You’re constantly in the “plank” position and are engaging your abs through each repetition. If you suck at pushups, you need to do some planks to get your abs stronger, then get your abs even stronger with pushups.
To get even more benefit, perform pushup variations that engage your abs directly such as T-Pushups. Here is how to perform a T-Pushup:
2 – Stability Ball
Almost anything involving a stability ball targets your abs. Start off very slowly with stability balls, using basic abdominal rollers and planks.
Craig shows you some great stability ball movements:
3 – Then progress to more advanced movements. My favorite is stability ball pushups:
Fat loss is all about mental strength. Get yourself prepared for the challenges of the day, first thing in the morning. Never start your day with a bad mood. Clear your mind, and look forward.
Setting up a positive morning ritual is important. There are many things that you can do. Here are 8 examples:
1 – If you have a doorway pull up bar, grab on to it as you exit your room. You can try to do some pullups or just hang on it and stretch out your body.
2 – Sit down in a corner of your room, and close your eyes. Focus on your breath, and clear your mind.
3 – Get a good chai recipe, and make it every morning. I need my chai in the morning. It wakes me up better then coffee.
4 – If you don’t have a pullup bar, then do pushups. Perform 50% of your maximum repetitions. Getting you heart rate up in the morning will wake up your body and get you in a positive mood.
5 – Get a book of quotes, or find a few and post them on your wall. Read them everyday to put you in the right state of mind.
6 – Do some sort of quick, challenge workout. Here’s a quick, 500 repetition workout that you need to finish in 9 minutes:
7 – Yoga is a great way to combine meditation and exercise. Unlike intense training, a yoga session forces you to focus on your breath and clear your mind.
8 – Start the day off with an intense workout. There are hundreds of workouts to choose from in Craig Ballantyne’s member’s section. Click here to learn more.
Thursday, January 13, 2010
They say that breakfast is the most important meal of the day. I say they’re correct, for once. But there are two problems with breakfast: 1) either it’s skipped, or 2) it’s badly planned.
First of all, don’t skip your breakfast. Put something in your stomach first thing in the morning to jump start your metabolism. The goal with your nutrition plan should be to keep your metabolic rate elevated.
If you don’t have time in the morning, then keep it simple. A handful of almonds and an apple is enough. Later on, have some eggs, if you can get them on your way to work.
For the rest of us who have some time in the morning, you need to better plan your breakfast. Your breakfast should not make you fall asleep. High carb breakfast options such as bagels, pancakes, and donuts cause an insulin spike and give you that “2:30” feeling.
Then you take your 5 hour energy and screw up your body (don’t get me started).
We started the week off with a 15 minute workout, so we’re going to end the week with a 12 minute workout. Remember, the key to quick workouts is intensity. So go faster, go harder, and really kill it!
Russian Kettlebell training is very popular amongst MMA and other combat sports. However, it can also be used by the average, busy person who has a family and full time job.
This is because Kettlebell training is very high intensity and works the entire body at once. Here are 4 key reasons why Kettlebell workouts are so effective:
#1 – Kettlebell Training is Fun
Kettlebell training is painful, demanding, and intense. However, it works. It’s also a lot of fun, believe it or not. Human nature loves challenges. And I guarantee you that if you perform a simple, basic, unchallenging workout, you will be bored.When you’re bored, you’re less likely to stick to your workout program. This means you’re less likely to get results. Hence, it’s better to choose something more difficult.
#2 – Kettlebell Training Helps you with Life
Another aspect to Kettlebell training is that it forces you to move fast. Moving fast has a lot of carry over to sports. But it will also help you in your daily life. Through out our lives, we are met with instances where we must make quick physical and mental decisions. And it helps if you’re physically prepared for these challenges.
#3 – Kettlebell Training is Demanding
Kettlebell training can be incredibly addicting. This is why I believe you should cap your workouts at 30 minutes. If you find yourself training for close to an hour, then make it a point to shorten your workout for the next session. Due to the demanding nature of Kettlebell training, you can potentially burn yourself out, hence leading to over training.
#4 – Kettlebell Training is Efficient
All Kettlebell exercises are compound in nature. This means that you engage more than one muscle group in order to perform a movement. In fact, most exercises will work at least 50% of your muscles. This means that you’ll have to choose less exercises to train your entire body. This will save you even more time. I wouldn’t be surprised if you got results training just 10 minutes a day, 3 times a week.
For many beginners, working out can be overwhelming. After all, there are millions of fitness programs out there, and most of the contradict each other. Well, I’m going to try to get rid of some of the confusion.
First of all, most people think that you need to join a gym in order to get a great workout. This is not true. You can get a great workout, all in the comfort of your own home using just a pair of dumbbells and your bodyweight.
In fact, here is a great beginner workout you can start with:
As you can see, this is a full body workout. Beginners should start off with a full body workout as opposed to a split body program. A split body program is one where you do 1-3body parts each day.
Training the full body is much more efficient then split body training, especially if you have limited time to workout. For one thing, you can get in a great workout using just 4-6 exercises.
But the real reason why I like full body workouts is because it helps you develop a strong base level of fitness extremely quickly. Once you’ve been training for 3-6 months with full body workouts, then you can start to specialize with isolation movements.
Be very careful about “gurus” who make claims that sound too good to be true…after all, none of that stuff has worked in the past, why would it start working now?
It’s easy to get caught up in the latest “weight loss craze”, but it is essential for you to never stray too far from the basics.
The basics are what work time and time again. That’s how the TT Transformation Contest winners get such great results.
The 5 simple steps to success are:
1) Review your food journal.
Research shows that if you use a food journal, you should lose up to 3.5 pounds more than if you didn’t. Pretty simple, huh?
2) Use Fitday.com to see if your calories have crept up.
When people ask me how many calories they should be eating, I simply tell them to do three things.
- Go to Fitday.com and find out how many calories they are eating now.
- Cut that number by 20% if they are not losing weight.
- Improve the quality of their diet by eating at least 5 servings of fruit and 5 servings of vegetables each day (in addition to your other healthy foods).
The fat will fall off with this simple guideline.
3) Stop doing long, slow, boring cardio and switch to interval training.
Unless you are training for a marathon, a 10-K, or if you just love cardio more than life itself, there’s really no reason to do long, slow boring cardio.
Switch to shorter interval training sessions and you’ll get more results, have more fun, and do it all in less than half the time.
4) Review your workouts for best results.
In addition to your food journal, you should keep a workout journal. This will allow you to go back through your past workouts to find out which ones worked best for you and which ones you enjoyed. If you’re struggling now, I suggest returning to the program that gave you the best results in the past.
5) Include resistance training in your workouts to help you sculpt your body.
Look at your body as a sculpture…sure you might have a little extra plaster on it, but you’ll get that off faster with proper nutrition as op
If you are looking to cut down on the amount of time you spend in the gym without jeopardizing your fat loss goals, then including interval training alongside your strength training program is the only way to go.
Just imagine spending half the time in the gym – if not more – and getting way better results. Isn’t that what you deserve?
I thought so.
And to make the notion of ditching long, slow, boring cardio even more convincing is the fact that you will be far less susceptible to sustaining an overuse injury with interval training.
For some of you, however, the thought of giving up your daily cardio machine routine is too much to bear. But not to worry because you can still use your favorite machine, but we’ll just tweak things a bit so that you get more out of your workout in half the time.
1) Interval Training Option #1 – Classic Intervals
For example, try incorporating intervals on the treadmill by running hard for 30 seconds, at an 8 out of 10 intensity level, followed by 60 seconds of light recovery at a 3 out of 10 intensity level.
That is one interval, and so you will repeat this process up to 6 times, while using a five minute warm-up and a 5 minute cool down.
Each week try to do more squats in the same amount of time. This may sound easy, but trust me; it can be as difficult as you make it!
2) Interval Option #2 – Short Burst Squats
I personally recommend a Gymboss timer for this type of training, but it isn’t essential.
So, for the bodyweight interval training you will do as many bodyweight squats as you can for 20 seconds and then hold the bottom position for 10 seconds, then repeat your squats for 20 seconds, and then hold at the bottom for 10 etc. Repeat these intervals for 8 rounds.
3) Interval Option # – Kettlebell Swings
If you have a kettlebell, you can do swings or kettlebell squats for 30 seconds and then walk for 30 seconds and alternate for 6-10 rounds. That’s a great way to finish a fat burning workout.
Alright, so those are just three of the countless ways in which you can include interval training into your workouts that will burn fat faster and help you avoid spending more time than necessary in the gym.
One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.
Kettlebell training is all the rage these days. However, Kettlebell training is not like most fads. In fact, it’s not a fad at all. It’s more of a revival. You see, Kettlebell training started out many years ago in Russia.
It’s actually one of the oldest forms of training. Kettlebells were first introduced in the U.S. a little over a decade ago, and there are currently many established resources that can help you ease into Kettlebell training.
I’m going to show you four ways to start training with kettlebells properly so that you do not hurt yourself or feel lost.
Step #1: Make it a Part of your Workout
Get a list of some very basic exercises you can perform, then perform one or two of them as part of your workout. For example, if you currently follow a split-training program, then perhaps you can replace your barbell front squat with kettlebell front squats.
Step #2: Practice on your Off Days
For more complicated movements such as the Windmill or Snatch, you can set aside a specific day for practice. This day can be your off day, this way your kettlebell training does not interfere with your regular training.
Step #3: Make it your Only Workout
Once you start to get good at performing the movements, you can make Kettlebell training your primary workout. However, remember that most Kettlebell workouts are full body in nature.
Step #4: Mix it up as a Full Fitness Program
Finally, do what I do, and use Kettlebells as just one of the many tools in my arsenal of fitness. Over the years, I’ve taught myself how to train with barbells, bodyweight, dumbbells, and now Kettlebells.
For better instruction on Kettlebell training, including full workout programs, check out Turbulence Training Kettlebell Revolution. Click here for more information.
And not only will you get Turbulence Training for 50% off, but you’ll also get EVERYTHING you need to dominate the 7th Turbulence Training
Transformation Contest – including the priceless social support from other TT users on TT Member’s forum.
That’s also where you’ll get to personally ask fat loss expert Craig Ballantyne for specific help with YOUR diet and workout plan.
Don’t miss out on this deal. It literally gives you everything you need to completely transform your body in 2010 just like the past winners of the TT Transformation Contests and the thousands of other men and women just like you who have lost fat with Craig Ballantyne’s short burst workouts.
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When you think of Bodybuilders, you think of big, bulky athletes with low body fats. When you think of basketball players, you think of tall and lean athletes with functional muscles.
But what about Kettlebell athletes? Many people wonder what a traditional “kettlebell body” looks like. Well, a lot of that depends on how you train. If you choose to perform high repetition workouts using lighter Kettlebells, you will develop a thin and lean body.
However, if you perform to focus more on strength, the you will build lean muscle mass with hug shoulders, a thick back, and well-developed legs. This is because the majority of the basic Kettlebell movements train the shoulders, upper back, and legs.
In addition, almost all the movements will train your abdominals, with a handful of chest-specific movements. But since most Kettlebell workouts are done standing up, Kettlebell athletes aren’t necessarily known for their chest muscles.
In fact, it’s not uncommon to see a full Kettlebell program without a single chest movement. You can easily fill in the gap withpushups and pullups, both of which work the chest muscles (yes, pullups do work your chest!)
Another distinct aspect of Kettlebell athletes are forearms. In fact, if you’re a bodybuilder who desires “Popeye forearms” then a couple of cleans and press with Kettlebells should do the trick.
This has to do with the think handle of a Kettlebell. This unique feature of the Kettlebell, along with the cannonball-shape of which the handle sits on, is what sets it apart from a symmetrical dumbbell, and why the Kettlebell feels so much more heavier than a dumbbell of the same weight.
For the average joe who just wants to get a great workout in the comfort of his own home (or backyard), the best approach is basic bodyweight movements and Kettlebells.
The following basic Kettlebell Circuit Workout combines bodyweight exercises and Kettlebell movements to give you a quick, fast workout that you can perform anywhere.
Kettlebell Chest Press
Kettlebell Front Squat
Perform 6 rounds of:
Kettlebell Press, 10 reps
Pullups, 5 reps
Kettlebell Swing, 20 reps
Squat Jump, 10 reps
Kettlebell Chest Press, 10 reps
Spiderman Pushups, 5 reps
Kettlebell Front Squat, 10 reps
If you’re still a relative beginner to Kettlebell training, then start off with just 2 rounds and half the number of repetitions. Steadily work your way up to 6 rounds and the prescribed number of repetitions.