Basic of Workout

Improved Mobility
Each session, you take five minutes to do a series of mobility drills.

Don’t skip warm-up, it will prepare you to perform the exercises in the main workout more efficiently. It will improve your ranges of motion, and help to prevent injury when you start loading up heavy weights and blasting through circuits.

Strength and Muscle
It`s important that you work with whole body each session, which burns more calories and activates more muscle than body-part splits. The more often you can train a muscle the faster it will grow, provided by the recover from the previous session. Short, intense, frequent workouts allow you to train hard, recover well, and make gains fast.

Strength superset workouts, will give you the majority of your results by challenging your muscles with heavy loads that tax your whole body.

After the strength superset, you can hit a conditioning circuit, in which you’ll perform a series of body-weight exercises that will burn calories and force you to stabilize your body in ways that you can’t while lifting weights.

Long Term Gains
Use a decompression circuit (“cool down”) to end each session. This consists of static and dynamic stretches (downward dog, hip flexor stretch) that pull the tension out of your muscles to promote recovery and further improve mobility. As with the warm-up, it only takes five minutes, and will help to re-acclimate your body to life outside the gym, and keep you healthy and fit to train for as long as you choose to.

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