The “10-3-1-7” Fitness Plan: 10,000 steps/day to stay active. 3 strength workouts/week to build and maintain muscle. 1 hour of a fun activity/week for pure joy. 7 hours sleep/night for recovery.
12-3-30 is a treadmill workout consisting of a 12% incline, at a 3MPH pace, for 30 minutes. We love that it's quick, practical, and seems to produce results! With that said, several members of the LIY Team & Ambassadors decided to try it for ourselves for several weeks!
You would be doing 10 sets of 3 reps in each exercise, and for that, the rest between your workouts should be 90 seconds to 120 seconds. Make sure that you do not exceed this resting time limit. When you feel that you cannot lift more weight and are dropping in sets, rest for at least 120 seconds.
The 3 3 3 exercise routine is a structured workout plan designed to improve strength and endurance through its unique approach of repetition and sets. This method focuses on performing exercises in sets of three, with each set consisting of three different workouts, repeated three times.
German Volume Training (GVT), commonly referred to as the "10x10 workout", is a form of weight training. It employs high set counts and moderate repetitions. GVT workouts typically involve 10 sets of 10 repetitions focused on a specific muscle group.
German volume training (GVT), also known as the "Ten Sets Method" or “10x10 workout,” is a popular form of weight training created and popularized by the late Charles Poliquin, a Canadian strength coach, author, and fitness instructor. The GVT method entails doing ten sets of ten reps for ten exercises.
In 2015, Style Bee's Lee Vosburg, challenged herself with a 10-day Shopping Fast she invented as the 10×10 Style Challenge™. Creating a mini capsule wardrobe with only 10 items of clothing for 10 days. The goal? Living with less items and wearing clothing pieces more creatively.
The 30-60-90 interval training workout consists of three sets with three intervals. The first set includes three intervals of 30 seconds, followed by three intervals of 60 seconds and three intervals of 90 seconds. After each interval, rest for the length of the interval.
The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row.
The new training protocol (3/7 method) consisted of five sets of an increasing number of repetitions (3 to 7) during successive sets and brief rest intervals (15-seconds). This format was repeated two additional times after 150-seconds of recovery.
It means you do the exercise 10 times and then rest (for allotted time) and repeat 3 times.
“My go-to workout would be 20 minutes of cardio then weights,” she revealed in a November 2017 interview with The Cut. “Sometimes the cardio is jumping on a trampoline, using a treadmill or elliptical or running. We have stairs going down to the beach from our house.
The 3-2-1 refers to your weekly split of workouts - three strength training sessions, two Pilates sessions, and one cardio session. All up, that's six sessions per week, leaving you one full rest day, too.
HIIT (High-Intensity Interval Training)
HIIT is one of the fastest ways to burn belly fat. It's easy: alternate between short, fast running and longer, slower recovery periods. This burns a lot of calories and keeps your metabolism high even after you're done.
The 5/3/1 method is a four-week cycle that requires four workouts per week. Each workout session centers on one core lift: the bench press, squat, deadlift, or shoulder press. The rep scheme is as follows: Week one: For each workout, perform three sets of five reps (three x five) of one lifting exercise.
Experienced fitness expert and author, Steven Farmer, explains how the 90/10 Fitness program—in which you get 90 percent of your results from just focusing on the 10 percent that matter—is the only way anyone should train, especially in a world with a million things that person needs to be doing.
Rest each muscle group for at least 48 hours to maximise gains in strength and size. Varying your workouts can help you push past a training plateau.
It's called 80/20 training—essentially, doing light workouts 80 percent of the time and pushing yourself at a challenging level 20 percent of the time.
What is the 5x5 workout? There are a few iterations of the 5x5 workout, but they all involve doing five sets of five reps of compound exercises. Hamlin suggests the following rules and programming: Rest breaks: Rest between each set for two to three minutes, depending on the intensity and how you feel.
Shifting stubborn fat comes down to the 70/30 rule: only 30% comes from exercise whereas 70% comes from making changes to what you eat. It is the most important factor in a shredding fat.
Launched in 2017 by Sheikh Hamdan bin Mohammed bin Rashid Al Maktoum, Crown Prince of Dubai, the challenge inspires individuals across the city to prioritise their health through a simple yet effective goal: Complete 30 minutes of exercise every day for 30 days (30X30).
The earliest reference to the stunt I could find was from Bleacher Report in 2011. As author Matt Hurst puts it: “The 9-9-9 Challenge is simple: You eat nine hot dogs, drink nine beers and do it during a baseball game, so for nine innings.”