Resistance training targets the full body with particular emphasis on the posterior chain and core for both strength and physique shape and allows you to work towards YOUR own objective by having targeted options with both your rep range and load.
It also provides exercises designed to challenge your grip, in addition to providing some of the progressions needed to achieve a pull-up.
The HIIT component is representative of Jenna’s ALL IN program. It is designed to challenge your strength, power, coordination and overall fitness, with the metabolic requirement of high reps, moderate load and minimal rest raising your heart rate as quickly as possible and keeping it elevated for up to 36 hours post workout.
The active rest and recovery component is highly recommended – not only as a stress management tool, but also to allow you enough time between workouts so that you can perform at your best. For both increased fat loss and muscle repair, in addition to supporting all the detoxification channels that may have been overworked over the holidays, I recommend power walking, foam rolling, infrared sauna and epsom salts baths. Supplementing with a pharmaceutical-grade magnesium is also suggested.
This workout consists of a standalone EMOM, followed by two supersets.
EMOM stands for ‘every minute on the minute’. The beauty of this format is that you can structure the rep range and load of the EMOM to target your own specific goals.
If you’re an advanced lifter, know your one rep max (1RM), and if you want to opt for pure strength and no advance in muscle size, aim for three reps with an exertion level of 8/10.
If you’re a beginner to intermediate lifter and want to aim for more strength and minimal size, aim for five reps and an exertion level of 6–7/10.
If you’re a beginner lifter and prefer to stick to lighter weights for form OR you want to aim for fat loss with a little lean muscle gain, then aim for 10 reps with an exertion level of 5/10. You should be able to complete all 10 reps for all 10 sets at the same weight – so don’t be a hero by trying to go too heavy!
Perform each exercise for the reps/time that are prescribed. Where there is a superset [e.g. C1 & C2], perform the exercises one after the other with no rest in between. After you have completed the superset, rest 30 seconds. Complete three to five rounds before moving on to the next superset. To progress these workouts, you can increase the load (heavier weights), the time under tension (slow it down), and/or the volume (add a set each week).
NOTE: you should never sacrifice FORM for load, time or volume.
Model: Alexa Towersey (@actionalexa)
Photography: Jason Lee // @jasonminilee
Location: 98 Riley Street Gym // 98gym.com // @98rileystgym
Wearing: styling by StyleRunner // @stylerunner