The principals of these workouts are to grow skeletal muscle via all three modalities for muscle growth: metabolic conditioning, tension force, and micro muscle fiber breakdown—while seeking to optimize whole body balance and strength. These are meant to be difficult—goal HR at termination of most workouts: ~85% of max. How to calculate your max HR.

The workouts are tailored for the majority of skill levels as there are alternatives to each complex activity / barbell movement.

The home workouts are engineered to be able to be completed without the assistance of anything except typical home objects. If you have the ability to buy some simple gym equipment, we recommend starting with a kettle bell, a medicine ball / CrossFit-type wallball, speed jump rope, and a pair of moderate weight dumbbells.

Within 30 mins of workout completion, we recommend a serving of 20-35 g of a rapidly digesting protein, plus a carb 15-30 g if you are looking to gain muscle (however low carb options are still okay if that is part of your diet regimen). The reason we recommend a carb after working out (if this is allowable for your diet) is for skeletal muscle growth through insulin stimulated mechanisms which happen anabolically after working out. If you want to grow muscle and keep your insulin resistance low, working out to glycogen depletion (i.e., pushing yourself to an extended metabolic threshold / working out really hard) your muscles will uptake glucose directly without insulin at all, maintaining low insulin resistance.

Measure your HR immediately after completion of the workout—use your percentage of theoretical max as an indicator for how well you did. The higher the better!