Home Fitness Workout Routine - Workout #1

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Workout Guidelines

Workout Days

Each Mode Workouts program (Program A, Program B, and Program C) includes 3 different workouts, meant to be done on different days, with at least 48 hours between workouts. The most common way to structure this is as follows:

Workout #1 : Monday
Workout #2 : Wednesday
Workout #3 : Friday

However if you prefer you can perform your workouts on different days,provided that you do all three workouts each week, and give yourself at least 48 hours rest between workouts (i.e. do not workout on two consecutive days).

Workout Format

Each workout in the Mode Workouts program consists of two total-body resistance training circuits (Circuit #1 and Circuit #2) followed by a Core Superset.

The format of the workouts is always the same. The only thing that changes from workout to workout is the exercises (selection, order, or both).

Each total-body resistance training circuit consists of four exercises done backto-back with little to no rest in between exercises. After completing Circuit #1 once, take a two-minute rest before repeating Circuit #1.

After completing Circuit #1 a second time, take another two-minute rest before moving on to Circuit #2, and follow the same structure for that circuit (perform the circuit two times, taking a two-minute rest in between circuits).

After completing Circuit #2 a second time, take a two-minute rest before performing the Core Superset with the same structure (perform the Core Superset two times, taking a two minute rest in between)

Repetitions

For each resistance band exercise, choose a level of resistance that allows you to perform between 8 and 12 repetitions. If you can perform more than 12 repetitions in proper form, then increase the resistance for your next set of that exercise.

Tempo

Exercise tempo refers to the speed that each repetition is performed. Tempo is expressed as three numbers: e.g. 2-0-1. The first number (2) refers to the lowering portion of the movement (e.g. lowering your body down into a pushup), the middle number (0) refers to a pause at the bottom (if there is any), and the last number (1) refers to the lifting of the weight (e.g. pushing up and out of the pushup).

So for a pushup done at a tempo of 2-0-1, you would be taking one extra second longer to lower your body down then you would to be pushing up.

All of the resistance band exercises in the Mode Workouts program are meant to be done with a tempo of 2-0-1, meaning you should be concentrating on moving the resistance quickly (1 second) on the lifting portion of the exercise, and then slower (2 seconds) on the lowering portion of the exercise.

Total Workout Time

If you follow the workout guidelines outlined in this chapter, each workout in the Mode Workouts program (including the dynamic warm-up) should take roughly 25 minutes.

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