Project Exercise

Project Exercise i30×5 Fitness Plan

This is a fitness program that can stand on its own or as a supplement to those who are already involved in some sort of sport.  It is intended to be a balanced workout program that includes strength training as well as cardio and plyometric jump training.  The exercises outlined in the program are basic strength training exercises.   More advanced fitness enthusiasts can substitute other other exercises for each particular body part.  The important part of this program is to do intervals of 30 seconds for each exercise for 5 rounds (hence the name “i30×6″) at high intensity with good form.

Each exercise is done in 30 second intervals.  For instance, on chest and back day you will perform a chest exercise for 30 seconds, a back exercise for 30 seconds, a plyo/cardio exercise for 30 seconds then a rest for 30 seconds.  You will do this for at 5 rounds (40 minutes).  You may add rounds to increase the intensity, however, there should be no need to add more than 2 additional rounds (a total of 56 minutes).  The program is scalable.  If you feel that a particular workout is getting easy, just do more reps and/or more weight.

To get the full benefit of the i30×5 program you must do each exercise with intensity.  Do as many reps as possible while maintaining form.  Form takes priority over number of reps.

You can perform i30×5 at home or at the gym.  If you have limited equipment, you can use bodyweight and resistance bands.  If you have access to weights, you may use dumbbells, barbells or machines.

Those who are more advanced may substitute exercises.  For instance, if you have access to a hamstring curl machine, you may want to perform that exercise in lieu of one of the other leg exercises.  Further, if you feel you upper chest needs more work, do more decline push ups or incline benches.  i30×5 is flexible.  Again, the important part of the strength training workouts is doing intervals of 30 for 5 rounds.

Perform 45 to 60 minutes of running, cardio, plyometrics, yoga or sports specific training.  For example, if you are a triathlete, you may want to swim, cycle or run on these days.  If you play a sports like baseball, basketball or football you may want to perform those sports specific drills that will help you increase your performance.  For those that are trying to lose weight, we highly recommend that you do some sort of cardio or plyometric training.

If you can handle it the extra workouts, you can double up on your training.  For instance, triathletes will probably want to add more swimming, running or cycling on the strength training days.   The basic program, however, should be enough for most people.

This program was designed to be flexible enough to do at home or at a gym.  The minimum equipment you will need is either dumbbells or resistance bands.  An interval timer like the Gymboss is highly recommended to signal when it is time to move the the next exercise.

Workouts

• Chest and Back
• Biceps and Triceps
• Shoulders and Legs
• Abs/Core

Nutrition Plan

Future plans…

I will be updating the workouts with photos and videos in the future.  I am currently “testing” this workout so I may also make changes to the workout as required.