REad mE FiRst
This page is a catalogue of workouts - various iterations of Bodyweight Circuits, Interval Weight Training, Kickboxing, Hypertrophy, and combinations thereof. Some are straight forward, moderate, and easily executed - others are a straight up gut punch. Have a look see and test the waters, do whatever works for you and remember workouts are always modifiable.
This particular page describes headings you’ll find, acronyms, & exercise definitions —> an ever growing library.
Equipment Required: typically what’s required to complete the workout as designed (alternatives are always possible)
Type: type of training involved in the workout —> high intensity intervals, strength, hypertrophy (bodybuilding), bodyweight etc.
Time: Length of workout
RI: rest in-between sets
Compound Exercises: complete exercises back to back with no rest; exercises will typically recorded as a sequence of letters i.e. A1,A2,A3 . . . B1B2B3 . . when described this way complete each exercise listed as A’s, rest, and progress to B’s and so on.
RPE: 'Rating of Perceived Exertion’. On a scale of 1 - 10 this is how much effort should be felt in the workout; 1 is the equivalent of at rest, 10 is maximal effort.
HR: ‘Heart Rate’ usually described as a percentage of your maximum (note: maximum heart rate is, as a rule of thumb: 208 - (0.7 x age) ).
RD: rounds —> the amount of times you’ll repeat a given number of sets
Power Endurance:
Aerobic: low to medium intensity exercise that relies on oxygen (breathing and respiration) to generate work. Exercise at this level can be maintained for long periods of time
Anaerobic: high intensity exercise that relies on glucose, absent of oxygen, to generate work. Exercise at this level is generally sustainable for less than 2 minutes.
Hypertrophy: Resistance training that stimulates muscle growth
BB: barbell
DB: dumbbell.
KB: kettlebell
RD: rounds —> the amount of times you’ll repeat a given number of sets