Strength / Cardiovascular Capacity / Hybrid Concurrent Routines

The rep ranges recommended below for the concurrent routines are just suggestions, you may have to start with lower reps and build up to these. Remember to look at our guidelines on how to attempt the prescribed reps, essentially we never want you reaching harder than an ‘8’ in effort, if you hit ‘8’ and haven’t gotten the target reps, just stop. Equally, if you’re finding the prescribed amount of reps isn’t hard enough increase the number or the resistance.

There are instructions for all of the exercises in the concurrent routines and many more great ones in the exercise directory.

Day 1, Day 2 and Day 3 indicates within a set time period, typically 1 week with most people because that’s easiest but if you have an irregular schedule that could be anything from 6 to 9 days.

Bodyweight Home Workout for Busy People to help Weight Loss & Gain Muscle

Day 1 – Strength

Use straight sets with at least a minute between sets.

Try to increase only one set by one rep a week until all sets are at the top of the range. So, if you were doing 3 sets of squats and the rep range was 8 to 12, the first week you would do 8,8,8 then 9,8,8 then 9,9,9. When all sets are at 12 reps, you increase the weight and reset all sets back to 8.

If you fail to hit a target number of reps one week, reduce the target reps for the exercise by 10% and divide the reps as equally as possible between the three sets. For example if you had targeted 10,10,9 but only got 27 reps, set the target for the next time you are doing the workout to 26 which would be 9,9,8. This kind of auto-regulation will help you manage fatigue. The exercises and rep ranges could be:

Double Kettlebell Front Squat 3 sets, 8 to 12 reps

RDL, 3 sets, 4 to 8 reps

Pull Up, 3 sets, 4 to 8 reps

Overhead Press,  3 sets, 8 to 12 reps

Row variant, 3 sets, 8 to 12 reps

PushUp, 3 sets, 8 to 12 reps

Day 2 – Cardiovascular Capacity

You’ll be using the EMOM (Every Minute on the Minute) where you’ll set a timer and at the top of every minute you’ll begin the next exercise. You perform the target number of reps and then rest until the top of the next minute. You can either use the second hand on your watch or there are a number of apps available for smartphones which allow you to easily build a timed routine, one smartphone app we’ve found to be good is called Seconds.

The progression here is quite straight-forward, when you feel an exercise is below that target rate of intensity of ‘8’ which we talk about in guidelines increase the reps and/or resistance, you do not have to be compulsive about which one, we recommend alternating increasing one then the other.

Six Circuits EMOM of

Reverse Lunge, 8 reps, left leg and then right leg

Kettlebell Swings, 15 reps

Push Up, 12 reps

Rows, 15 reps – if you’re doing a single arm variant, start at 10 reps but do both arms in the minute

Day 3 – Hybrid

Use a similar progression as Day 1 but do the exercise pairs with a minute’s rest only after the second exercise of each pair. Take a minute or two between each pair. On the exercises where it says ‘variant’ e.g. ‘Squat variant’ try to choose a different one to that which you did on Day 1.

Exercise Pair 1

Squat variant , 12 to 16 reps

RDL variant, 6 to 10 reps

Exercise Pair 2

Pull Up, 6 to 10 reps

Overhead Press, 12 to 16 reps

Exercise Pair 3

Row variant, 12 to 16  reps

Push Up, 12 to  16 reps