The first dimension, aka Zone 1, is the sort of steady-state cardio training that forms the backbone of most exercise programs. Zone 2 (think: interval training)is the crucial, mega-calorie-burning cardio many exercisers leave out. Zone 3 is a strength-training routine that works your entire body in five challenging exercises to build muscle. And then comes Zone 4: power training, with four superintense moves that take your body into entirely new planes of movement.
If it sounds like a lot of work, don't worry: Holt has carefully programmed the Zones into a four- to five-day-a-week plan adaptable to all fitness levels. With this training, "your abs will be stronger, your posture better and your thighs firmer, and you'll burn more calories and have more fun in the gym," Holt says. So take your training to a new dimension--for a leaner, more sculpted body and the noticeable results you're after.
What you'll do During this weeklong program, you'll do 2 days of steady-state cardio training; 1-2 days of cardio interval training; 2 days of strength training on nonconsecutive days; and 1 day of power training. For best results, follow this program for at least 4 weeks.
Warm-up and cool-down Begin and end every workout with 5 minutes of low-intensity cardio (RPE 2-3 *). Finish up with stretches for all your major muscle groups, holding each stretch for 20 seconds without bouncing.
Monday Steady-state cardio Workout 1 and strength training (Zones 1 and 3)
Tuesday Day off
Wednesday Cardio interval Workout 1 (Zone 2)
Thursday Day off
Friday Steady-state cardio Workout 2 (Zone 1)
Saturday Strength training and power training (Zones 3 and 4)
Sunday Cardio interval Workout 2 (Zone 2) or a day off
Shape, Sept, 2003 by Suzanne Schlosberg