Welcome to Cross Training Springfield. This channel is dedicated to helping you earn new ideas for your daily workout routine, as well as provide you with useful information about all aspects relating to personal health. Today's article will focus on a new and innovative circuit training workout-The 9-9-9 workout.
The 9-9-9 workout is a progression. This means that each workout you complete builds upon the last one you completed. This ensures that with each new workout, you are working harder than last time. The workout routine is based on four simple exercises. The exercises include: body-weight squats, push-ups, inverted rows, and jumping jacks. These exercises will be done in a circuit fashion, meaning that you will perform one exercise after another. When you complete all four exercises, that is then called a round.
This is how the circuit looks and should be executed:
9-9-9 refers to the number of reps you will perform for each exercise, the number of rounds of the circuit you will complete, and how long it should take you to finish the entire workout. Follow all of that? 9 reps per exercise, 9 rounds, which should take you 9 minutes to complete. The circuit order should be as follows:
1. Body-Weight Squats: Do 9 reps
2. Push-Ups: Do 9 reps
3. Inverted Rows: Do 9 reps
4. Jumping Jacks: Do 9 reps
When you complete all 36 reps (9 of each exercise), that is one round. You set your own pace. However, you must complete 9 rounds. That is the ultimate goal.
If you can not complete 9 rounds, do not worry, there has been a progression developed for you. The following is known as the starter plan. Perform this circuit every other day, resting one day between each workout.
Workout 1: For each exercise, do 3 reps. After you've done 9 rounds, rest for 2 to 3 minutes. Then repeat, only do 2 reps of each exercise.
Workout 2: For each exercise, do 4 reps. After you've done 9 rounds, rest for 2 to 3 minutes. Then repeat, only do 2 reps of each exercise.
Workout 3: For each exercise, do 5 reps. After you've done 9 rounds, rest for 2 to 3 minutes. Then repeat, only do 3 reps of each exercise.
Workout 4: For each exercise, do 6 reps. After you've done 9 rounds, rest for 2 to 3 minutes. Then repeat, only do 3 reps of each exercise.
Workout 5: For each exercise, do 7 reps. After you've done 9 rounds, rest for 2 to 3 minutes. Then repeat, only do 4 reps of each exercise.
Workout 6: For each exercise, do 8 reps. After you've done 9 rounds, rest for 2 to 3 minutes. Then repeat, only do 4 reps of each exercise.
Workout 7: You're ready to try 9-9-9! Remember, for each exercise, do 9 reps. After you've done 9 rounds, look at the clock. Did you finish in under 9 minutes? If not, continue your every other day schedule, and focus on reducing your time each session. If you did, congratulations, you have now conquered the 9-9-9 system.
Fitness takes time. Everyone is not on the same level. If you need some extra motivation, try this workout with a friend. Push each other to the max and you will both be on the path to better fitness in no time.
Comments