Experiment Part II

28 Aug

The Exercise Protocol

This program is designed to take no more than 30 minutes a day, 6 days a week. Most people take 30 minutes just to get to the gym. What I’ve put together is a 3 day repeating wave that you can do at home with a pull up bar and one Kettlebell. The first day is a low intensity, yoga/stretching day; the next day a moderate intensity strength day; followed by a high intensity interval circuit with the Kettlebell. This three day wave repeats for days 4,5, and 6. The 7th day is for resting and feasting.

Low Intensity Day
20 minutes of Yoga. Follow the 20 or so exercises I have outlined (to come), or attend a class if you do so already…

Moderate Intensity Day
For this day, you’ll start with a brief warm up, about 3 to 4 minutes. Then comes the body weight exercises. You’ll do these slowly, 5 seconds down, and 5 seconds back up, each exercise is done for only 5 reps. 5 reps X 10 seconds per rep = 50 seconds. Take the that 10 seconds to get ready for the next exercise. Do all four exercises, then rest and shake it out for 1 minute. Repeat three more times, and you’ve done your 20 minutes. Finish with a quick yoga cooldown.

High Intensity Day
Like the day before, warm up. On this day you’ll use the Kettlebell and follow the Tabata protocol: 20 seconds of work followed by 10 seconds of rest, repeated 8 times. Rest for 1 minute, then it’s on to the next exercise. 4 exercises X 5 minutes each = 20 minutes total. Cooldown with the quick yoga from the day before.

With me so far?

Oh yeah; The Pull Up Bar. No specific program with the pull up bar, just put one up (screw in, or over the door frame), and every time you pass the bar, perform one pull up. If you can do one pull up, perform a negative pull up (jump up into the finished pull up position, and slowly lower yourself down). Do this six days a week.

I’ll have a PDF for download with the next day or so outlining the 28 days. Who wants to lose weight, gain muscle, do more pull ups than ever before? Sorry, I’ll cut the infomercial shit.

Who’s in?


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