If you don’t know what to do .. Jay is here to help!

If you don’t know what to do, do this

The gym can be a scary place. You walk in there, you don’t really know what you’re doing, you see all these other people walking around in all their confidence and competence and you wonder just what the heck you have gotten yourself into. You see a treadmill and thank the gym lords for blessing you with a piece of equipment that you might be able to figure out! You decide you’ll go on there as you carefully observe the weights room for common behaviour patterns and gradually build up your courage to getting out into it yourself. Don’t worry if this sounds familiar, for this template will give you the confidence to know you are doing the right thing, in the right order, the right amount of times, to give you the results that you want AND make you look like an expert in the process – don’t blame us if people start requesting personalized advice from you after they see you work your way through this program.

It is quite simple to follow and applicable to 90% of gym goers. Here is how you are going to use it.

  1. Start with preparation and work through each row consecutively; first, release each of the three areas; second, mobilize using the three movements; third, activate with the three exercises.
  2. Move onto the content phase of your training session. Exercises of the same number are done in a superset. A super set is where two exercises are done in an alternating pattern, for example: 1A is done for 10 reps, then 1B is done for 5 reps before the sequence is repeated.
  3. For your first superset (1A/B) choose to do either both of column 1 or both of column 2. Therefore, if you choose to squat you should also choose to hamstring curl, rather than plank)
  4. For your second (2A/B) and third (3A/B) supersets, choose one of the exercises in each row and perform in an alternating pattern as described in step 2.
  5. For the cardio section, choose a cardio machine you are most comfortable with and work under the recommend time frame 10:20. This style of training is called interval training and the numbers represent your work:rest This would mean you work hard for 10 seconds, “rest” by working at a lower effort for 20 seconds and then repeat, in this case 6 to 10 times.


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