Follow this routine three times a week: Set the clock for three minutes and complete as many reps of the first exercise as you can. Rest one minute, then continue to the next move and repeat until you’ve finished every exercise. If your form ever starts to falter during a move, rest for five seconds, then perform three more reps. Continue "chipping away" at your reps like this until the time is up, says Powell.
Write down your reps after every workout. Week after week, the number of reps should increase. By the fourth week you should see an incredible increase in the amount of reps you can do in three minutes…proof that you're getting fitter!
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Source: http://www.womenshealthmag.com/fitness/chris-powell-training-plan-4
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