Friday format to try

I have used this format with clients recently and I really like the response I have got from it. This format blends both heavy lifting with high intensity conditioning. The key is to make sure you have picked the proper weight for the reps so that you really challenge yourself while still keeping form This works best to cycle in to someones routine for 1-2 weeks.


A1) UPPER BODY PULL EXERCISE 6-8 reps  * you can even add a 2 sec pause on each rep
A2) UPPER BODY PUSH EXERCISE 6-8 reps * you can even add a 2 sec slow count
A3) LOWER BODY EXERCISE 6-8 reps * you can add a 2 sec pause
2 sets. Take 60-90 seconds between sets

** As soon as you finish set  number 2 from group A go right into B

B1) CONDITIONING EXERCISE 
B2) CONDITIONING EXERCISE
B3) CONDITIONING EXERCISE
2 sets. Take 60-90 seconds between sets

Take a full rest and then repeat this whole sequence again starting back with group A. Once you get through another sequence, so 4 total sets of each group move on.

C1) UPPER BODY PULL EXERCISE 6-8 reps  * you can even add a 2 sec pause on each rep
C2) LOWER BODY EXERCISE 6-8 reps * you can add a 2 sec pause
2 sets. Take 60-90 seconds between sets

** As soon as you finish set  number 2 from group C go right into D

C1) CONDITIONING EXERCISE 
C2) CONDITIONING EXERCISE
2 sets. Take 60-90 seconds between sets

Take a full rest and then repeat this whole sequence again starting back with group C.


PULL-any back exercise
PUSH- any chest, shoulder exercise
CONDITIONING-ball slams, burpees, kettlebell swings, jump rope, agility ladder drills, plyo exercises, surfer get ups, etc.