Workout Compendium
Welcome to the Workout Compendium, an introduction to some of the workouts found on this site. Don’t know an EMOM from an AMRAP? Unsure what a TABATA workout is or where to start with an Accumulator? Look no further.
Accumulator
AMRAP
Cardio
Benefits:
Benefits:
Benefits:
- Challenging.
- Increase the intensity with every round.
- Time-efficient.
- Good for when you short on time.
- A useful way to monitor your fitness progress.
- Cardio remains a vital tool in helping to reduce excess weight and body fat.
- Challenging workouts for when you need to get the cardio in.
Accumulator
Benefits:
- Challenging.
- Increase the intensity with every round.
- Time-efficient.
Amrap
Benefits:
- Good for when you short on time.
- A useful way to monitor your fitness progress.
Cardio
Benefits:
- Cardio remains a vital tool in helping to reduce excess weight and body fat.
- Challenging workouts for when you need to get the cardio in.
Circuit Training
Clusters
Complexes
Benefits:
Benefits:
Benefits:
- Standard circuit with a pre-set number of reps and rounds.
- Good rest periods, so ideal for when you are fatigued but need to do something.
- Brief pauses between reps, allow you to lift longer and push failure back further.
- Hypertrophy and Muscular endurance.
- Excellent fat burners.
- Test your willpower and muscular endurance.
Circuit Training
Benefits:
- Standard circuit with a pre-set number of reps and rounds.
- Good rest periods, so ideal for when you are fatigued but need to do something.
Clusters
Benefits:
- Brief pauses between reps, allow you to lift longer and push failure back further.
- Hypertrophy and Muscular endurance.
Complexes
Benefits:
- Excellent fat burners.
- Test your willpower and muscular endurance.
Death by...
Deck of Cards Workouts
Descending
Benefits:
Benefits:
Benefits:
- Simple but brutally effective.
- Excellent fat burning finishers for circuits.
- Can be used when lacking equipment. One of two bodyweight exercises is all that is required.
- Unpredictable. You never know what hand you will be dealt with.
- Flexibility – undertake as many rounds as you like.
- Great for when motivation is low and you don’t want to commit to anything too taxing.
- Combine the muscle-building benefits of drop sets with the fat-blasting bonus of circuit training.
- Another type of circuit that is great for when fatigue or mental resistance is high.
Death by…
Benefits:
- Simple but brutally effective.
- Excellent fat burning finishers for circuits.
- Can be used when lacking equipment. One of two bodyweight exercises is all that is required.
Deck of Cards
Benefits:
- Unpredictable. You never know what hand you will be dealt with.
- Flexibility – undertake as many rounds as you like.
- Great for when motivation is low and you don’t want to commit to anything too taxing.
Descending
Benefits:
- Combine the muscle-building benefits of drop sets with the fat-blasting bonus of circuit training.
- Another type of circuit that is great for when fatigue or mental resistance is high.
Eliminator
EMOM
HIIT
Benefits:
Benefits:
Benefits:
- Good for when you short on time.
- A useful way to monitor your fitness progress.
- Challenge your power of recovery.
- Excellent for boosting power and endurance.
- Can be very challenging.
- Cardio and muscular endurance workouts.
- Active recovery periods with lighter exercise.
Eliminator
Benefits:
- Good for when you short on time.
- A useful way to monitor your fitness progress.
EMOM
Benefits:
- Challenge your power of recovery.
- Excellent for boosting power and endurance.
HIIT
Benefits:
- Can be very challenging.
- Cardio and muscular endurance workouts.
- Active recovery periods with lighter exercise.
Ladder
Pyramid
Strongman
Benefits:
Benefits:
Benefits:
- Mentally and physically challenging.
- The opposite to Descending workouts. Add a rep or exercise to each round you undertake.
- Great potential for failure (and therefore muscle fatigue and hypertrophy).
- Time-efficient.
- Easily scaled up or down in terms of challenge. Add weight, increase the sets.
- Classic Strongman exercises.
- Great for building muscle and burning fat
Ladder
Benefits:
- Mentally and physically challenging.
- The opposite to Descending workouts. Add a rep or exercise to each round you undertake.
Pyramid
Benefits:
- Great potential for failure (and therefore muscle fatigue and hypertrophy).
- Time-efficient.
- Easily scaled up or down in terms of challenge. Add weight, increase the sets.
Strongman
Benefits:
- Classic Strongman exercises.
- Great for building muscle and burning fat
Tabata
Time Cap
Benefits:
Benefits:
- Time-efficient.
- Ideal as finishers for exercise or for when you are tired from work and lacking motivation.
- Motivational.
- Excellent and exhausting workouts and/or finishers for workouts.
Tabata
Benefits:
- Time-efficient.
- Ideal as finishers for exercise or for when you are tired from work and lacking motivation.
Time Cap
Benefits:
- Motivational.
- Excellent and exhausting workouts and/or finishers for workouts.
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