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Abstract

Intensity Training | The Gironda Way</h2> <div><h3>Have you heard of high intensity training? Not high intensity interval training, though. This is different.</h3></div> <div><p>jose-e-montanez18.medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*JTiMX-6FnUie0QCo)"></div> </div> </div> </a> </div><h2 id="dd28">Lower Body, Abs, & Sprints</h2><p id="a3cf">I begin my day with a light run from my house to a local park about 0.5 miles away. I wear a 12-lb weighted vest for added resistance. This serves as my warmup.</p><p id="fe19">At the park, I waste no time and begin with sprints. I sprint between 200 and 400 meters. Then I back pedal half the distace. I repeat this four times.</p><p id="d414">After sprinting, I perform my bodyweight lower body workout. It consists of:</p><ul><li>Squats (4 x 20)</li><li><a href="https://bit.ly/3QZWHbA">Sissy squats</a> (4 x 15)</li><li><a href="https://youtu.be/0G698RAcObA?si=ztOn_ZPIW_9g4On0">ATG split squats</a> (4 x 10)</li><li><a href="https://youtu.be/llDKcCqZ0ZM?si=CQVQ6RH0-rzpvPr0">Good mornings into squat</a> (4 x 20)</li><li>Calf raises (4 x 20)</li><li>Toe raises (4 x 20)</li><li>Hanging leg raises (4 x 10)</li><li><a href="https://bit.ly/3Rghyc5">Concentric double ups</a> (4 x 10)</li></ul><p id="3c9f">I perform this as a circuit. This means I perform one set of each exercise first. I take less than 30 seconds to rest and repeat the circuit.</p><p id="1acc">I finish my day by running back home.</p><h2 id="3edf">Upper body & Long Distance Running</h2><p id="3b6a">I begin the same way. I run to the local park wearing a 12-lb vest. Once I get to the park, I begin my upper body circuit. It looks like this:</p><ul><li>Pull ups (4 x 8)</li><li><a href="https://youtu.be/4tAc9usIv8E?si=w7OHha

Options

_PsI-qCWU4">Push ups with feet elevated</a> (4 x 20)</li><li><a href="https://youtu.be/66x0qQiJ-MA?si=I0D7kj6cOVnQBo9k">Pike push ups</a> (4 x 20)</li><li><a href="https://youtu.be/ACyLmO9wj98?si=EN3VPx481K1FEez-">Elevated tricep extensions</a> (4 x 10)</li></ul><p id="41e6">Then I finish my day with a 1.5 to 2mi run on my way back home.</p><div id="c4aa" class="link-block"> <a href="https://jose-e-montanez18.medium.com/unveiling-vince-girondas-high-intensity-training-revolution-e5807193d3ff"> <div> <div> <h2>Unveiling Vince Gironda’s High Intensity Training Revolution</h2> <div><h3>Photo by Total Shape on Unsplash</h3></div> <div><p>jose-e-montanez18.medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*[email protected])"></div> </div> </div> </a> </div><h1 id="7d68">About Jose</h1><div id="edf5" class="link-block"> <a href="https://jose-e-montanez18.medium.com/hi-im-jose-it-s-a-pleasure-to-connect-with-you-2ee4be6215ba"> <div> <div> <h2>Hi! I’m Jose. It’s a Pleasure to Connect with You</h2> <div><h3>Thank you for reading and connecting with me.</h3></div> <div><p>jose-e-montanez18.medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*gr36vRgdM5YXzaBwtvYV0g.jpeg)"></div> </div> </div> </a> </div><h1 id="73e3">Disclaimer</h1><blockquote id="3245"><p>I included affiliate links in this story. I earn a commission when you buy a product using my links. Thank you for your support. Congratulations on your investment.</p></blockquote></article></body>

SHORT & INTENSE BODYWEIGHT WORKOUTS

Crush your Fitness Goals on Vacation

A Bodyweight Program for Ultimate Results

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An AI-generated by the author on Wonder App

It’s time for the holidays. What are you going to do about your fitness goals?

Are you going to abandon them or are you going to adapt?

I know the answer is not always easy. But, your discipline helps you stay on track. That’s why I am adjusting my workout routine during the holidays. In my case, I will be traveling for work. I am going to have little to no time to get a gym. I can always use the space in my hotel or local park, though.

This week I am going to be on vacation. So I going to take a break from the weights in the gym. I will stick to a bodyweight program. Here’s what that looks like:

Monday, Wednesday, and Friday = lower body, abs, and sprints
Tuesday and Thursday = upper body and long[er] distance running

Reason for Workout

I shoot for short and intense workouts every time. I learn this from Vince Gironda. You increase your power output and build lactic acid. The latter leads to a higher secretion of human growth hormone. This supports lean muscle mass.

How to Unleash your Physique with High Intensity Training | The Gironda Way

Have you heard of high intensity training? Not high intensity interval training, though. This is different.

jose-e-montanez18.medium.com

Lower Body, Abs, & Sprints

I begin my day with a light run from my house to a local park about 0.5 miles away. I wear a 12-lb weighted vest for added resistance. This serves as my warmup.

At the park, I waste no time and begin with sprints. I sprint between 200 and 400 meters. Then I back pedal half the distace. I repeat this four times.

After sprinting, I perform my bodyweight lower body workout. It consists of:

Squats (4 x 20)
Sissy squats (4 x 15)
ATG split squats (4 x 10)
Good mornings into squat (4 x 20)
Calf raises (4 x 20)
Toe raises (4 x 20)
Hanging leg raises (4 x 10)
Concentric double ups (4 x 10)

I perform this as a circuit. This means I perform one set of each exercise first. I take less than 30 seconds to rest and repeat the circuit.

I finish my day by running back home.

Upper body & Long Distance Running

I begin the same way. I run to the local park wearing a 12-lb vest. Once I get to the park, I begin my upper body circuit. It looks like this:

Pull ups (4 x 8)
Push ups with feet elevated (4 x 20)
Pike push ups (4 x 20)
Elevated tricep extensions (4 x 10)

Then I finish my day with a 1.5 to 2mi run on my way back home.

Unveiling Vince Gironda’s High Intensity Training Revolution

Photo by Total Shape on Unsplash

jose-e-montanez18.medium.com

About Jose

Hi! I’m Jose. It’s a Pleasure to Connect with You

Thank you for reading and connecting with me.

jose-e-montanez18.medium.com

Disclaimer

I included affiliate links in this story. I earn a commission when you buy a product using my links. Thank you for your support. Congratulations on your investment.