Your workout should last no longer than 45 minutes!
- Rest 30-60 seconds between sets.
- Complete all the sets for a particular exercise before moving to another. The pace for lifting should be 1-2-3-1: take three counts to lower the weight and one count to raise it. All exercises should be performed in this way.
- Choose a weight you can only lift 12x. You don't need to go to complete failure, but make sure you're challenging your body. A good rule of thumb is to choose a weight where the last two reps are done mostly by will power . If you feel you could do more increase weight by 3-5% upper body) or 8-10% (lower body).
- If you wish, you may add 15-20 min of cardio after the workout, keeping your heart rate at 65%-75%
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