5/1 workout

The 5/1 workout consists of three different exercise groupings of three and are time based. Generally it is best to stay between the rep ranges of 6-8 reps. I have also found it best to have the same rep scheme for all three exercises.For each circuit you will have three exercises and you will aim to get as many rounds as possible in 5 minutes then taking 1 minute of rest. You will then repeat this sequence for a total of three rounds of 5 minutes with the goal of each round being to equal the work done in the previous time period or better. It becomes a 15 minute to 3 minute work to rest ratio when done. You should be getting a solid 3 rounds on these circuits if the rep scheme is correct. Below is how it would look

Seated row-8 reps
Goblet dumbbell squat-8 reps
Stir the pot on ball-8 reps each direction

5 min of work/1 min rest/5min work/1 min rest/5min work....done

If you did 3 rounds on the first 5 min then you would aim to get 3 rounds or better on the second and third 5 min rounds. The whole idea of the 5/1 workout is to make the body work hard each and every round and not drop off in performance. I have found this method to be great for improving overall body composition and dropping body fat.

** Key point is to make sure you have quality movement. Do not sacrifice bad form to makeup time. Also make sure the weight you choose is not too heavy because you need to keep the weight the same throughout every 5 minute round to keep consistency.

Ideal exercise selection can be any of the following-

upper body pull/upper body push/lower body

upper body/lower body/core

lower body hamstring or glute dominant/lower body quad dominant/upper body

upper body/lower body/conditioning exercise like ropes or ball slams


sample workout

A1)Seated row-8 reps
A2)Goblet squat-8 reps
A3) *Stir the pot with ball-8 reps each direction
** Stir the pot is when you get yourself in a plank position with your forearms on a ball. Then you make small circles in both clockwise and counter clockwise directions by moving your forearms on the ball
5/1 ratio x 3

B1) Neutral shoulder press with dumbbells-8 reps
B2) *Hamstring curl with ball-8 reps ( if too easy you could do 1 leg at a time )
B3) Chinup-8 reps
** Lie on your back with arms extended straight out as support. Place your heels on the ball, then bridge yourself up by squeezing your glutes. Next dig your heels in the ball and draw the ball in towards your butt. You should feel this in the hamstrings.

5/1 ratio x 3

C1) Band chops-8 reps
C2) Dips-8 reps
C3) Lateral lunge with dumbbell-8 reps each leg

5/1 ratio x 3

Done!

I only like to put this into a program for 1-2 weeks before moving onto something else since this workout consists of a heavy volume of work.

PHA + Dynamic interrupt workout

This workout includes full body balance by working both the upper and lower body as well as core. Compared to past PHA workouts posted this workout emphasizes heavier weights and more of a strength circuit. The goal of a strength training circuit is to help build muscle and shred fat while gaining strength. Muscle equals metabolism! In order to make this routine effective make sure you choose the appropriate load for the stated reps.

DYNAMIC INTERRUPT

What is this dynamic interrupt? Think of the dynamic interrupt as a major metabolic enhancement circuit. The dynamic interrupt was first intended as a way to increase conditioning with athletes. What was found was that is works great for fat loss! The dynamic interrupt will usually be a series of bodyweight exercises that will increase heart rate and lead to a greater metabolic effect. The lower rep ranges of the strength circuit plus the higher reps of the dynamic interrupt will lead to major fat loss!

A1) Pullup- 5 reps
A2) High step up- Use a high box, increasing emphasis on glutes- 6 reps per leg
A3) Alternating neutral grip shoulder press ( standing )-6 reps each arm
A4) Glute thrusters-5 reps, pause 2 seconds at the top of each * Most will need to use a barbell for extra weight
A5) Lateral step and chop with band-10 reps each http://www.youtube.com/user/H4training#p/u/45/RX-_yvo7Ez8

4 rounds without rest. If you need the recovery then give yourself 60sec-30sec. Once your done with all 4 rounds go right into the dynamic interrupt.

DYNAMIC INTERRUPT

1) Jackknives ( burpees )-set your timer and do as many as you can for 60sec
2) Mountain climbers-set your timer and do as many as you can for 45 sec
** Left leg, right left is 1 rep
***Make sure to record your numbers for each exercise

Just 1x then take 2min rest before starting B

B1) Alternating seated row with cables ( palms facing each other )-6 each
B2) Deadlift with barbell-6 reps
B3) Incline dumbbell chest press-6 reps
B4) Alternating front lunges with dumbbells-6 each
B5) Pull and punch decline crunch with dumbbell-6 each

4 rounds without rest. If you need the recovery then give yourself 60sec-30sec. Once your done with all 4 rounds go right into the dynamic interrupt.

Your goal is to equal at the very least the number of reps you did on the dynamic interrupt the first time through.

DYNAMIC INTERRUPT

1) Jackknives ( burpees )-set your timer and do as many as you can for 60sec
2) Mountain climbers-set your timer and do as many as you can for 45 sec
** Left leg, right left is 1 rep
***Make sure to record your numbers for each exercise

Do this just 1x

Done!

PHA-Your way to a better body!

Peripheral heart action ( PHA ) training was first introduced by Bob Gajda who won the 1966 Mr.American bodybuilding title. This type of training was an early form of circuit training. You basically perform two to three circuits of 5 exercises per workout, with each circuit being performed 3-4 times. PHA training is great to not only maintain lean muscle mass but also for fat loss. When you alternate exercises for the lower body and upper body you create a full body lactate effect. What is this lactate talk? It has been shown that there is a direct correlation between lactate production to the output of growth hormone production. Again why do you care with this science talk? Increases in growth hormone has been shown to boost the body's ability to burn fat. This you care about! Then the addition of the core work gives you a total body circuit.

The following is a simple template you can follow to structure your workouts

CIRCUIT A (12-15 reps per set) ** I have found using rep ranges between 8-15 works as well

A1. Horizontal pushing exercise ( ex:incline bench, decline bench, flat bench press etc )

A2. Quads-dominant exercise ( ex: squats, goblet squat, leg press, front squat etc )

A3. Horizontal pulling exercise ( ex: seated row, t-bar row, bent over row etc )

A4. Hamstrings-dominant exercise (ex: deadlift, glute-ham raise, leg curls, pull through etc )

A5. Abdominal exercise ( any you like )

**No rest between exercises within the circuit (or as little as possible). Perform the circuit three-four times.

CIRCUIT B (12-15 reps per set) ** I have found using rep ranges between 8-15 works as well

B1. Vertical pushing exercise ( ex: overhead press, lateral raises, front raises etc )

B2. Quads-dominant exercise ( ex: squats, goblet squat, leg press, front squat etc )

B3. Vertical pulling exercise ( ex: pullup, chinup, lat pulldowns etc )

B4. Hamstrings-dominant exercise (ex: deadlift, glute-ham raise, leg curls, pull throughs etc )

B5. Abdominal exercise

**No rest between exercises within the circuit (or as little as possible). Perform the circuit three-four times.

This circuit is optional and most workouts you will be fine with just doing A/B

CIRCUIT C ( 12-15 reps ) ** I have found using rep ranges between 8-15 works as well

C1. Biceps exercise

C2. Lateral work for the legs ( ex: band walks, lateral step up etc )

C3. Triceps exercise

C4. Glute work specific ( bridge, donkey kicks etc )

C5. Abdominal exercise

**No rest between exercises within the circuit (or as little as possible). Perform the circuit three-four times.

H4 Fat Burner- Fearsome foursome routine # 2

After a proper warmup-

* Make sure the weights on the upper and lower body exercises are challenging for the rep scheme written

** You can feel free to replace any exercise with another as long as it matches with the correct movement listed.

A1) Upper body pull-Prone dumbbell row on incline bench ( lie face down on incline bench and row both dumbbells at the same time with your palms facing each other trying to squeeze shoulder blades)-10 reps

A2) Lower body-Sumo squat with dumbbell-10 reps

A3) Conditioning-High knees in place-25 seconds

A4) Core- "V" up-10 reps

Repeat this for 2-4 more rounds depending on your fitness level


B1) Upper body push- Dumbbell bench press -12 reps

B2) Lower body-Rope pull through-10 reps

B3) Conditioning-Mountain climbers-20 seconds

B4) Core-Band chops low to high ( secure the band low and chop upward )-15 reps per side

Repeat this 2-4 more rounds without rest depending on your fitness level


C1) Upper body pull-Pullup with close grip-8 reps

C2) Lower body-Lateral dumbbell lunges-alternating sides for 8 reps per

C3) Conditioning- 4 dot drill ( imagine 4 dots in a square shape on the floor and with your legs together jump to each dot clockwise then counter clockwise-each for 10 each

C4) Core- Bicycle crunch 25 seconds

Repeat this 2-4 more rounds depending on your fitness level

Push and Pull quick combo with bands