It’s that time of year when the weather is getting warmer, you start to wear less clothing and you’re still busier than ever.
You need to be efficient with the time you do have to exercise because you want to look better for –
· Your spouse
· A wedding
· All the above
Enter the solution to all your problems: density training.
What is density training?
Density training is about increasing the amount of exercise (sets X reps) you do in a given amount of time. You improve your ability to do more exercise in less time, which is also known as improving your work capacity.
That being said, all you really need to know is density training is a fantastic training method for fat loss. You get a better body and improve your fitness level at the same time.
What’s not to love?
This training is best done two- three days per week with 48 hours rest in between trainings. All of the exercises will be done for time. The work rest periods are as follows:
Beginner (you’re just starting out) 20 sec work/40 sec rest.
Intermediate (you’ve been exercising for 6 months) 30 sec work/30 sec rest.
Advanced (you’ve been getting after it for a year or more) 40 sec work/20 sec rest.
It is a five exercise circuit (one after the other). The exercises are –
1. Squat variation – BW squat, Goblet, Sumo or Barbell squat
2. Push variation- Incline push up, Push up or Dumbbell bench press.
3. Single leg exercise- Reverse lunge, Forward lunge or Side lunge
4. Pull variation- Rack pull, Dumbbell bent over row or Standing cable row.
5. Core- Alternating side plank, Mountain climbers or Front plank.
You will complete two- four circuits (depending on how much you have in the tank) for a total training time of between 10-20 minutes.
1. Have all the equipment you need in close proximity so you don’t need to move much and to minimize transition time between exercises.
2. Keep track of your reps and weight to measure improvement.
3. Do as many reps as possible within your time frame with correct technique.
4. Choose a weight which allows you to complete all your reps with good form.
5. Choose a different variation from session to session to keep things fresh.
6. Follow this program for 4 weeks (8-12 trainings) for best results.
1. Goblet squat
2. Dumbbell bench press
3. Body weight reverse lunge
4. Dumbbell bent over rows
5. Front plank
You’ll be ready to show of your results in no time. Now get after it and have fun