tSw Starter

1 workout, 3 exercises, 3 per workout

(VIDEO: “tSw Starter”)

Step 1: Pull Out a piece of paper. Down the left side of the paper write the following list:

  1. Squats
  2. Push Ups
  3. Pull Ups

***FAQ: Where are the Ab Exercises?

Step 2: Choose an exercise from each category of Exercises (Squats, Push Ups, and Pull Ups). Choose based on your current skill level, the exercises are in order from easiest to hardest. Write your chosen exercises next to their respective categories. Example:

  1. Squats: Weighted Vest Squats
  2. Push Ups: Decline Push Ups
  3. Pull Ups: Negative Pull Ups

You should be able to complete at least 6 repetitions (3 for more advanced) SLOWLY and with good form for the exercises you choose, otherwise they are too difficult, choose easier ones. If you are able to complete 10 repetitions (6 for more advanced) SLOWLY for the exercises you choose, then the exercises are too easy, and choose more difficult ones. *Some exercise descriptions will have different ranges for what is too easy or difficult.

Step 3: Using a new sheet of paper, draw the following graph with the exercises that you chose:

Date: Date: Date:
Exercises Set 1 Set 2 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 3
Weighted Vest Squats
Decline Push Ups
Negative Pull Ups

This is what you will use as a map and a log of your first week of workouts. You will draw or print a new log for each week (I recommend putting several weeks on the same page)

Schedule: Perform this workout as often as you like, so long as you have at least 48 hours rest between workouts.

  • Recommended Schedule (especially for beginners):
    • Monday, Wednesday, Friday
  • Other good schedules (especially for highly-active non beginners):
    • Monday, Thursday
    • Monday, Friday
    • Tuesday, Friday
  • If worse comes to worst, one day per week is better than nothing. At the very minimum it allows you to keep your commitment TO ALWAYS BE A PERSON THAT WORKS OUT.

 

The First Workout:

  1. Go through the exercises in order
  2. Perform each set of each exercise before moving on to the next exercise
  3. Do 2 less repetitions than you think you can for the first set of each exercise
    1. Example: if I think I can do 8 Weighted Vest Squats, I will do 6 in my first set
  4. For the second set of each exercise, do 1 fewer rep than you did the first set
    1. Example: if I did 6 Weighted Vest Squats in the first set, I will do 5 Weighted Vest Squats for the second set
  5. For the third set, do 1 fewer rep than you did the first set
    1. Example: if I did 5 Weighted Vest Squats in the second set, I will do 4 Weighted Vest Squats for the third set
  6. Perform each repetition of each set SLOWLY (10 seconds per repetition). The portion of the repetition where you are lowering your body should take about 6 seconds*, the portion where you are raising your body should take about 4 seconds* (6+4=10)
    1. *Don’t worry about counting, just keep this in mind. Focus on your form. However, it might help to count for the first couple of repetitions just to become familiar with the pace.
    2. Tip: Use a stopwatch to time each set. Multiply how many repetitions you are trying to do by 10 seconds. Example: 6 Weighted Vest Squats * 10 seconds = 60 seconds. If your set doesn’t take at least 60 seconds, you are not moving slow enough, and should move slower next time. If you still are struggling, try less reps or an easier exercise.
    3. (LINK: “Stopwatch Review”)
  7. Take 60 seconds rest between each set.
    1. Tip: Use a stopwatch to time each rest period. If you do not use exactly 60 second rest periods each workout, you will never truly know whether you are improving or not.
  8. Write it all down. After your first workout your log should look similar to the following example:
Date: 1/1/2017 Date: Date:
Exercises Set 1 Set 2 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 3
Weighted Vest Squats 6 5 4
Decline Push Ups 5 4 3
Negative Pull Ups 7 6 4

The Second Workout: Follow the same instructions as you did for the first workout, except MAKE IT YOUR GOAL to complete 1 additional repetition for each set for each exercise. After your second workout your log should look similar to the following example:

Date: 1/1/2017 Date: 1/3/2017 Date:
Exercises Set 1 Set 2 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 3
Weighted Vest Squats 6 5 4 7 6 5
Decline Push Ups 5 4 3 6 4 3
Negative Pull Ups 7 6 4 8 7 6

Eventually you might fail to reach your goal for each set. Try again next time. If you fail three times in a row read this page on how to keep progressing.

Future Workouts: Once you master an exercise, and can do 8 repetitions SLOWLY and with good form (6 for more advanced), choose a more difficult exercise for that category and start over. *Some exercise descriptions will have different rep ranges for “mastery”.