Velocity Weight Training

Each week you'll make the workout harder by decreasing the rest periods five seconds for each workout.

This doesn't mean the workouts will get shorter. Since the rest periods are decreasing, it should take you more sets to reach the target number of reps for each exercise.

V-Burn Challenge

Each workout, attempt to reduce the amount of time it takes you to complete the V-Burn Challenge. Keep the circuits challenging, but not so draining that they interfere with your progress in the weight workouts.

Perform the Intermediate V-Burn Challenge.

The goal is to increase your general conditioning, help you recover from the weight workouts, improve your mobility and athleticism, and, of course, burn off a bit more body fat.

These circuits should be challenging but not so draining that they interfere with your progress in the weight workouts. The goal is to get better at them as you get into better shape, so you're doing the same number of circuits in less time in subsequent weeks.

Reps and Tempo

Perform 10 reps of each exercise. For the single-limb exercises, do five reps on each side, for a total of 10. (The single-limb exercises are listed in yellow.)

As with the strength exercises, your goal is to perform the lifting and lowering phases as fast as possible while maintaining good form.