THE MIAMI 305 Workout Version 1

PUSH UPS

SQUATS

LEG RAISES

MOUNTAIN CLIMBER

Band ROWS

So this is What you do…

You start with 6 reps of each exercise. After you complete 6 reps of each. Start with the first exercise and perform 10 reps..shake it off and perform 9..then 8..then 7…all the way down to 1

Then Move to the next exercise..until you complete all 5 exercises.

305 and total reps…Time your self and see how long it take

NOW, This is an example from www.Bodybuilding.com

How The Training Works

• Essentially, this is combined circuit/interval training. 
• You will be going back and forth between your weight training exercises and one cardio exercise for the duration of the workout. 
• Your rest period for weights will be your cardio and your rest period for cardio will be your weights. 
• You will be doing some sort of activity for your entire workout without any break! 

This Combination Is Very Effective For A Number Of Reasons:

1. It forces your body to burn calories continuously during the workout. 
2. It utilizes resistance training and cardio training so you get all the benefits of both in one workout. 
3. By forcing your body to work like this, you dramatically increase your metabolism leading to increased fat burning long after the workout (more so than either weights or cardio alone). 
4. It saves time – you get both your weights and cardio in the same amount of time as your regular workout. 
5. You will still be able to use heavy weights in your weight training, helping to preserve muscle mass.

How To Do It

Step 1 – Set Up

For the most efficient workout possible, try to have most or all of your exercises pre-set and ready to go. The less time you spend on preparation during your workout itself, the more effective that workout will be, especially since you want to be continually active throughout the workout.

You can use any type of cardio that is convenient and enjoyable to you, be it a machine, stair stepping, or even a skipping rope.

If you are working out in a crowded gym, try to claim an area for yourself and focus on dumbbell exercises. You won’t have to wait in line to use any weight machines that way.

If you don’t have access to convenient cardio machines, you’re going to have to go low-tech. You’ll need to do stair-stepping (stepping up two stairs then back down works well), bench-stepping (step up onto a flat bench or step platform then back down. Ex – shown with barbell.) or rope-jumping(be sure you’re not close to anyone if you choose this).

Click To Enlarge.
Stair-Stepping

These approaches work just as well as cardio machines and allow you to perform this training style in a busier setting.

If the stair-stepping method is what you need to use, have a look at the stepping pattern demonstrated on this page.

Step 2 – Warm-Up

Do a few minutes of low-intensity cardio as a warm-up. You may wish to do a few light sets of a few of the exercises you’ll be working with before you start into it though. Don’t tire yourself out, just get a light sweat going.

Step 3 – Start With 30 – 40 Seconds Of Moderate Intensity Cardio.

This could be setting a stair machine to a level that is not easy but is not so challenging that you’re going to exhaust yourself right away. Watch the timer on your machine and go for approximately 40 seconds (I say approximately because there will generally be a slight lag time when you step on and off).

Many cardio machines have a “rest period” feature where you can leave the machine on and it will not erase your program while you have stepped off. Normally, this is about 2 minutes. This should be enough time to complete your weight set.

If you are using a machine such as a treadmill or stair machine that you will leave on with the timer running, just watch the time counter on the machine and keep track of when you get on it to get the designated period.

It may require a little mental math! You can also use your own stopwatch or timer on your watchto keep track (this is easier). Start the timer when you start the cardio.

Many machines also have a feature that runs through a series of time periods. I’ve found on the StairMaster, if you set the length of the session to 20 minutes, this results in a 40 second time period making it perfect for judging your cardio periods.

Step 4 – Do A Set Of Weights.

Go as quickly as you can to your first exercise. Do a set of the first exercise on your program for the day. Do this with no rest, going from the cardio immediately to the weights. Do all your reps until you start to approach muscular failure.

While this is definitely still intense weight training, don’t push yourself to muscular failure as you would in your regular training. Due to the high training volume we’ll be doing in this program, pushing to failure on every set will compromise muscle recovery.

Also, be very sure to use proper form and tempo when lifting the weights. Don’t rush your weight sets – perform them with the same form and speed as you would if you were doing a regular set in your training. Fast, light or sloppy weight sets are not what we’re looking for here.

Step 5 – Go Right Back To The Cardio.

Get back to the cardio and do another 40 seconds of moderate-intensity cardio.

Step 6 – Repeat The Cycle For The Duration Of The Workout.

You will be going back and forth continuously between cardio and your weight training exercises, using the cardio as the rest period between your weight sets.

What this means is that over the course of your workout, you’ll be burning calories via cardio and weights and you’ll be working your muscles with intense, heavy weight training as well. It’s tough training but very effective!

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