The key to minimizing injury is proper form and alignment. With all forms of exercise, injury is always a potential risk and possibility. Connecting with your muscles will lead to better and faster results. Concentration and focus are essential to proper contraction and mind body connection. Movements should be controlled unless otherwise noted. Maximize your time under tension and contraction during all exercises. However, all sequences, supersets, giant sets, and circuits do have a designed rep count that is to be followed as best as you can, along with a time range for rest in between sets. I do not always count reps so please use them as a guideline. This document may not be reproduced or distributed without express written consent from PaulSklarXfit, LLC. AVERAGE WORKOUT TIME: 60 MIN ©PaulSklarXfit, LLC. If you are not yet able to perform unassisted pull-ups or chin-ups, you may perform them with band assistance. If there is an exercise listed in the program that you cannot complete due to equipment availability, you may substitute a resistance band that is compatible with the weight effort described and attach it to a stable structure closest to what is described or shown in video demonstration. Use appropriate weight for the intensity described in each exercise. They do not show the amount of weight you should be using. Video links show demonstration of proper form. If you have a limited amount of time on a particular workout day, try to perform as many sets as possible during that time period. Average workout time: 60 min This will vary depending on the specific workout, users fatigue and fitness level, accessibility to equipment, speed of reps and sets, recovery time, potential interruptions, etc. INSTEAD, please complete the email form on the “Contact” page for the fastest reply. Paul’s receives 1000’s of direct messages on social media daily and is unable to respond to everyone. If you have questions about the program, please DO NOT message Paul via any form of social media, as your questions will most likely not be answered. Additionally, the first 1-2 rounds of every workout should be performed using warm up weight for 10-15 reps. Warm-up: A general cardio warm up (Rower, Dual Action Stationary Bike, Ski-erg, etc.) of 5-10 minutes that increases body temperature and warms exercising muscles is recommended, but not required. Additional rest times may also be found in the body of the workouts. The header of each lettered workout indicates what type of sequence (Superset, Giant Set, Circuit, etc.) you will be performing and rest times. Do not move on to the next letter before fully completing the previous one. Start each workout at A, then proceed to B, C, D, etc. Each workout is programmed from start to finish using a letter system beginning with A. If you want to burn extra calories, you may perform low-moderate intensity cardio work as well. I do, however, stay active and work on mobility, which may include light stretching, myofascial or trigger point release, foam rolling, etc. I personally use the 2 weekend days for my rest days. The program allows for 2 rest days per week which should be utilized. Since my program utilizes a constantly varying 5-day split routine, you will ideally be completing 5 workouts every 7 days. You may jump into a workout at any number and can proceed to the next 30-day period once you have completed all 20 workouts. You will be provided with 20 workouts every 30 days. Return to Quick Links 2 INSTRUCTIONS AND G UI D EL I N E S F O R S U C C E S S INSTRUCTIONS 1. Instructions and Guidelines Glossary of Terminology Additional Tips WEEK 1 WEEK 2 Workout 1 Workout 6 Workout 2 Workout 7 Workout 3 Workout 8 Workout 4 Workout 9 Workout 5 Workout 10 WEEK 3 WEEK 4 Workout 11 Workout 16 Workout 12 Workout 17 Workout 13 Workout 18 Workout 14 Workout 19 Workout 15 Workout 20 ©PaulSklarXfit, LLC. Return to Quick Links 1 QUI CK LINKS Click on any link below to jump directly to that page.
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