Who are these workouts for (skill-level)? Press Start+ is a 3 week progressive program building on Press Start. Here we increase the rep and round count for muscle conditioning.
This could very easily be a starting place for some who already have some experience. Definitely preview the workouts to see if it’s your starting place.
What is the purpose of this program? The purpose of Press Start+ is to build on from Press Start. We are building on our conditioning by adding more reps and more rounds. We are challenging our body and progressing at getting it stronger and increasing our range of motion through the exercises and movements.
12 workouts total!
4 workouts a week.
3 days of rest.
Example 1:
Day 1: W1
Day 2: Rest
Day 3: W2
Day 4: W3
Day 5: Rest
Day 6: W4
Day 7: Rest
Example 2:
Day 1: W1
Day 2: W2
Day 3: Rest
Day 4: W3
Day 5: Rest
Day 6: W4
Day 7: Rest
I always recommend active rest for the rest days such as a long walk or a dynamic warm up and cool down from the app, but listen to your body. You may need to take full rest days until your body adapts to the changes especially the increase of reps & rounds in this program. Since you have 3 rest days you could have an active rest day for 1 or 2 of them. Up to you.
For low intensity active rest ideas from the app, choose a 5-10 min warm up (as they are dynamic) and then choose a 7-10+ min cool down / stretch.
What if I find these workouts too easy? First ask yourself, are you taking your time to do the exercises correctly with proper technique, focus (mind & body connection), control and tempo and not just rushing or going through the motions?
If you answered yes then you can increase your rep count ie from 8 reps to 10, 10 reps to 12. Or you can use light dumbbells and ankle weights. Otherwise check the next program to see if your starting place is there.
What if I find these workouts too hard? If you find these workouts too hard drop the rep count and/or rep rounds and build up slowly. Also take longer rest periods if necessary. Repetition for conditioning is key. Repeat the workouts if you need until you are able to do the required rep counts and rep rounds.
How can I ask you questions? Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.