This mechanical block uses simple exercises in a tri-set, three non-competing exercises performed back to back with minimal rest. The exercises and equipment have been selected to ensure you make the best use of your time, especially in a busy gym environment. Rest between exercise to meet your fitness levels.

Perform the first exercise as indicated, with little or no rest, move to the second exercise, complete as indicated and with as little or no rest, move to the third exercise and complete as indicated. Take a short rest or complete a mobility exercise as active recovery and repeat for the amount of sets indicated.

Choose a weight that challenges you to complete 8-20 repletion’s with complete control of each exercise. Some exercises are only performed with body weight.

Ways to progress and make progress: Try to increase your range of movement before increasing repetitions, once you can reach 20 repetitions comfortably, aim to increase the weight. Build up slowly and gradually increasing 1% every workout.