BoyGenius702 
"300"
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Interval I
Performed as A,B,C,A,B,C,rest
Day 1 (A): 30 Minutes Aerobic/Chest/Abs
Normally the aerobic portion is broken into two different machines, it can be performed as a single event like a run. The chest workout is a full on workout including flat and incline with fly and pullovers added at the end. The ab workout is thrown in as the floor wipers for added emphasis on core movements and overall strength and balance.
Day 2 (B): 10 Mintues Aerobic/Upper Body/Abs
This will destroy the rest of my upper body, hitting bi's, tri's, shoulders and back. Curls, pull downs, shoulder raises, and a light session of deadlifts. This workout will concentrate on upper abdominals by using either a ball or by performing russian twists. (where you sit balanced on your G-max as a V, and with hands clasped in front of your waist, twist side to side. This nails the obliques very well.
Day 3 (C): 10 Minutes Aerobic/Lower Body/Abs
The only thing is legs! Here are the box jumps, jump rope, jumping jaX, squats (single leg/and trad.), side sprint drills etc. I also like to do calf raises and leg curls too. Again, if you haven't noticed, I like to finish with abs to bring it home.
Interval II
Maintaining the same A B C x2 regime, the addition is swimming and cycling. The weight program only gets modified slightly, but instead of adding routines, I modify the numbers. Lower weights, higher reps, to moderate weights and moderate reps. Interval III is a continuation of this process.
Summary:
The way I treat this program is by the week. Week one being Interval I, so on and so forth. Once in week four, I start over again, working with higher reps and now an adjusted new low weight. This keeps my strength up while constantly working my overall strength. |
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