Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.
• Perform this TT workout for 4 weeks then switch to the next TT workout.
– You must start with Level 1.
• Take at least 1 full day of rest per week (you may perform light activities, i.e. walking) on the rest day.
• Each pair of exercises (i.e. 1A & 1B) constitutes a “Superset”.
– In each Superset, do one set of the first exercise (1A), and without rest immediately do the next exercise (1B).
• Rest 1 minute after completing the superset (i.e. after 1B).
• Use the lifting tempo designated in the chart for each specific exercise.
• Don’t train to failure in the DB exercises. You should be able to do 1 more rep at the end of each set. You can train to failure in the BW exercises.
• Finish each workout with stretching for the tight muscle groups only.
Warm-up
• Never skip a warm-up.
• Bodyweight Warm-up Circuit – Go through the circuit 2x’s. Use a 2-0-1 tempo for all applicable exercises. Do not rest during the circuit.
– T-Squat – 10 reps
– Close-grip (Kneeling) Pushups – 8 reps
– Split Squat – 8 reps per side
– Spiderman Climb – 8 reps per side
• For a specific warm-up, perform 2 sets of each exercise in the first set. Start with 50% and then 75% of your “real set” weight. Perform 8 repetitions for each warm-up set.
• If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.
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