By Dennis B. Weis
The "Yukon Hercules"
Use on any Non-Apparatus bodyweight only exercise:
Chin-ups
Crunches
Dips
Leg raises
Pushups
Squats (one-legged) Sissy Squats
STAGE 1
Using the 1-legged squat as an example, begin by performing this exercise for as many ultra-strict repetitions as possible within a 10 second time frame, Now rest for exactly 10 seconds; after the 10 second rest, immediately begin to perform some more 1-legged squats for 10 seconds, then take another 10-second rest. Continue this pattern of 10 seconds of exercise followed by 10 seconds of rest for 9 more complete cycles, for a total of 10. On each of the succeeding five days you increase the number of cycles by two.
| STAGE1 |
CYCLES |
WORK |
REST |
ACCUMULATED
WORK/REST TIME |
| |
|
seconds |
seconds |
minutes/seconds |
| Day 1 |
10 |
10 |
10 |
1:40 |
1:40 |
| Day 2 |
12 |
10 |
10 |
2:00 |
2:00 |
| Day 3 |
14 |
10 |
10 |
2:20 |
2:20 |
| Day 4 |
16 |
10 |
10 |
2:40 |
2:40 |
| Day 5 |
18 |
10 |
10 |
3:00 |
3:00 |
| Day 6 |
20 |
10 |
10 |
3:20 |
3:20 |
STAGE 2
This stage, as well as stages 3, 4, and 5, consists of 6 workout days and begins with 10 cycles of work and rest, increasing to 20 by day six, The difference here is that you will perform 15 seconds of exercise and take 10 seconds of rest per cycle,
STAGE 3
At this stage you switch to 20 seconds of exercise and take 10 seconds of rest per cycle.
STAGE 4
Now you do 30 seconds of exercise and take 10 seconds of rest per cycle.
STAGE 5
In the last stage you do 30 seconds of exercise and take 5 seconds of rest per cycle.
To summarize, here are the steps for successfully completing the five stages of the exercise/rest principle.
1. Each individual stage (1-5) consists of 6 workout days. The workouts can be performed on consecutive days, or you can do them every other day.
2. Begin each new stage on day 1 by doing a minimum of 10 nonstop sequences of the exercise/rest principle, then on each scheduled workout day thereafter be sure to add 2 nonstop sequences (as in the detailed stage 1 example).
3. Always do as many ultra-strict repetitions as possible during the work phase.
Follow the Exercise/Rest Formula as described and you discover a renewed interest in performing bodyweight Only exercises.
Stay flexed!!!
