Workout Bursts

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Intensity Fitness goal
Master the skill of effort and focus
Build the habit (short and consistent)
Master less, get more from it
Disclaimer

Pros and cons
Who is this for
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How it works

Science

Dont’need heavy

need effort

Rep goal

Short rest
2-3 sets
2-3x a week
Progressive overload as goal (1 more rep)
Especially for older/naturals (intensity)
Frequency (mps cycle and progression)

Burst steps and plans

What is it reps/sets/freq
Beginners
Adv
2x-6x a week
Exercise selection

intensity variable

Drop sets
More exercises

FAQs

Intensity Factors (Adv)

Frequency

Testing Section

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Benefits

Master the habit. 5 min a day more realistic than 1 hour a week.
Strength is s akill (practice with ample recovery)

Discipline > MotivationBuilding the habit of being active

– Increasing circulation (recovery, fat loss and health)
– Focusing on exercises that give best bang for buck
– Practicing movements to be better at (skill)
– Learning to listen to your body (and adjust intensity as needed)
– Increasing daily energy and focus

skill and better form (safety)
– Don’t need “pre-workout” supplements for shorter workouts
– People will start asking you for advice based on your result

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