ABOUT OUR PROGRAM

The program focuses on full body training for the 4 muscle groups, combined with circuit training and calisthenics

Circuit training

"Circuit training is a form of body conditioning that involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a circuit, similar to high-intensity interval training. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all set exercises in the program. When one circuit is completed, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short and often with rapid movement to the next exercise." (wikipedia)

Calicthenics

Calisthenics is a form of strength training consisting of a variety of movements that exercise large muscle groups (gross motor movements), such as standing, grasping, pushing, etc. These exercises are often performed rhythmically and with minimal equipment, as bodyweight exercises. They are intended to increase strength, fitness, and flexibility, through movements such as pulling, pushing, bending, jumping, or swinging, using one's body weight for resistance in pull-ups, push-ups, squats, etc. Calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility, and coordination.

Muscle Groups

Human movement can be categorised into the 4 categories: Push, Pull, Hinge, Squat. If you train using this template you will hit all the muscles in your body. And depending on your goals, you can change the sets and reps to focus more on strength, muscle growth or endurance. Dan John sums it up nicely: “Almost universally, getting stronger in the fundamental human movements is going to help with your goals, whether they be fat loss, hypertrophy or improved sports performance.”