Happy Sunday!

I'm going to distinguish between 2 different types of workouts today. 

• You can these in your current programing. 
• You can use them to switch up your programing if you are bored or at a stand still. 
• This may give you some ideas to implement with your current workouts. 
• And this is a way to EXPLAIN what different workouts do to our bodies and why we need to understand the types of workouts we are doing🙂. 

Strength Training: to get stronger, build muscle and body recomp over time (lose fat + build muscle).

A1.) Barbell bench press: 3x8

A2.) Leg press: 3x10

Rest 2-3 minutes between sets

B1.) Seated row: 3x12

B2.) Swiss ball hamstring curls: 3x10

Rest 2-3 minutes between sets

C1.) Barbell hip thrust: 3x10

C2.) Side plank for time: 3 sets (record time)

Rest 2-3 minutes between sets

*Rest here is IMPORTANT. We need to rest in between sets if we are lifting heavy enough - it takes time for oxygen to circulate back into your muscles.  

Interval training: alternating between periods of high intensity and low intensity to improve cardiovascular and aerobic endurance overtime. 

A1.) Plank-pushup: 3x20 seconds

A2.) Ladder drills: 3x30 seconds

Rest 1-1:30 seconds between sets

B1.) Step ups w/ high knee: 3x20 seconds

B2.) Medicine ball jumping jacks: 3x30 seconds

Rest 1-1:30 seconds between sets

C1.) Battle ropes: 3x20 seconds

C2.) Jump squats: 3x30 seconds

Rest 1-1:30 seconds between sets

*We are trying to elevate our heart rate during this routine - less rest and more time spent working to improve cardiac output. 

*The MAIN difference between the two above workouts*

Strength training is geared to make your muscles stronger, Interval training is geared to make your lungs stronger.

Stop confusing the two. Stop combing the two. They are both GREAT forms of exercise. Do them separately 👍🏻. 

Much Love,

Nick Bolio, CSCS

Owner

B3 Strength & Conditioning

Bodybybolio.com