Advanced Workout Plan

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June 15, 2012 | 24,215 views

If you've been exercising for a while, it's time to raise the bar to the advanced routine.

Frequency: 5-6 times per week

  • 2 Peak Fitness workouts
  • 2 Strength Training
  • 1 Active Isolated Stretching combined with Strength Training

Strength Training

  • Tempo: Slow, as follows: 3-second positive, 1-second isometric squeeze, 3-second negative – focus on contracting your muscle through the entire range of motion (not on moving from point A to point B)
  • Sets: 3 sets, first set 10-12 repetitions, focus on the last three reps, lift to failure
  • Second set, increase weight in the smallest increment possible, and lift until your muscles fail you and you can't lift anymore. This set should be 8-10 reps.
  • Third set, if it feels right, increase the weight a little bit and lift to failure in 6-8 repetitions.

Peak Fitness

Here's a summary of what a typical interval routine might look like when you're just starting out:

  • Warm up for three minutes
  • Exercise as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you couldn't possibly go on another few seconds. It is better to use lower resistance and higher repetitions to increase your heart rate
  • Recover for 90 seconds, still moving, but at slower pace and decreased resistance
  • Repeat the high intensity exercise and recovery 7 more times
  • Do 2 Peak Fitness workouts per week, start out using an elliptical machine; you can also use a treadmill or sprints outside occasionally

You do not need to do Peak Fitness workouts more often than this. In fact, doing it more frequently than two or three times a week is counterproductive, as your body needs to recover between sessions. Remember recovery is every bit as important as the exercise. It is just most people don't exercise enough but once you start you need to make sure you don't overdo it.

As always, listen to your body and tweak your fitness routine accordingly. I personally do Peak Fitness on an elliptical once a week, and twice a week I do a fairly intense strength-training workout. If I feel that I have plenty of energy and can complete the workout, then I continue in that frequency, but if I get tired and poop out during the session, I know it is time for me to increase my recovery time. In that case, I decrease strength training to once a week and put more time in on the Power Plate.

The day after Peak Fitness you may feel sore, so do some light stretching, drink plenty of water, sleep well and eat small healthy meals throughout the day to help your body recover.