How to turn these moves into a full workout.
Choose exercises that won’t have you using the same muscle groups one after the other. For example, if you choose two movements that mostly tax the upper body (like a plank and pushups) and two that mostly challenge the lower body (say squat jumps and lunges), you’d want to alternate the upper- and lower-body moves: plank, squat jumps, pushups, lunges. Use one of these three formats created by Matheny (and see examples for each one below). Remember, each movement must be performed properly and with full range of motion.
30 seconds on, 10 seconds off; you’ll need 3 exercise moves total.
|Movement 1||30 seconds|
|Movement 2||30 seconds|
|Movement 3||30 seconds|
Here’s an example of Format A:
Complete circuit 10 times. Go as fast as is safely possible while performing each movement properly and with full range of motion.
|Spider Lunges||30 seconds|
|Side Lunges||30 seconds|
You’ll need 4 exercise moves total for this type, and you break them apart into 2 moves for PART A MINI-CIRCUIT and PART B MINI-CIRCUIT. Then you do 10 reps of each move in a mini-circuit, repeat the mini-circuit 8 times. Rest, and move on to the next mini-circuit. It looks like this:
PART A MINI-CIRCUIT
|Movement 1||10 reps|
|Movement 2||10 reps|
Repeat PART A x 8. Rest 2 minutes
PART B MINI-CIRCUIT
|Movement 3||10 reps|
|Movement 4||10 reps|
Repeat PART B x 8
Here’s an example of Format B:
Go as fast as is safely possible while performing each movement properly and with full range of motion.
PART A (Complete Part A Circuit x8)
|Jumping Lunges||10 reps|
|Spider Lunges||10 reps|
Rest 2 minutes
PART B (Complete Part A Circuit x8)
Do each round of moves starting on the minute for 4 minutes; you’ll need 4 exercise moves total.
Start the clock: do 10 reps of movement 1
When you’re done with your 10 reps, do jumping jacks until minute 1
Starting at minute 1: 10 reps of movement 2
When you’re done with your 10 reps, do jumping jacks until minute 2
Starting at minute 2: 10 reps of movement 3
When you’re done with your 10 reps, do jumping jacks until minute 3
Starting at minute 3: 10 reps of movement 4
Rest. Repeat x 5
Here’s an example of Format C
|10 Pushups||Start the Clock|
|Jumping Jacks||Until minute 1|
|10 Spider Lunges||At Minute 1:00|
|Jumping Jacks||Until minute 2|
|10 Jumping Lunges||At Minute 2:00|
|Jumping Jacks||Until minute 3|
|10 Walkouts||At Minute 3:00|