This mp3 is for use when you want to keep the weight consistent and vary the time.  Each set will drop in the length of time from 120 seconds to 30 seconds.  There are two cycles of this sequence separated by a 30 second half-time break. You can do the same exercise for both or a different exercise for each cycle.  This is perfect for those who do not have much equipment to change weight throughout your workout.

The routine is as follows:

[120s (30s rest); 90s (30s rest); 60s (20s rest); 40s (15s rest); 30s] + [30s halftime rest] + [repeat first time sequence]

If doing the same exercise for the whole routine, it is best used for exercises that primarily focus on the larger, stronger muscle groups : chest press, bent-over row, crippler, wall sit, etc.  Choose 2 sets of weight (for those that use weight) or 2 different depths (for those that are body-weight dependent).  For example, for chest press : one cycle with 20 pound dumbbells and one cycle with 15 pound dumbbells.  For crippler : one cycle at the low depth and one at a medium depth.  Alternately, you could add weight to the crippler for the first cycle and get rid of it for the second, varying your depth as needed through the whole routine.

If you are combing two exercises instead, pick one weight you can use the entire cycle for the first exercise and one weight to use the entire second cycle for the second exercise.  Combining is perfect for something like the retraction, where your triceps would be dead long before you are finished.  So instead or 2 cycles of retraction, you would want to do the second cycle as the squat only or switch to airplane.  Your torso and legs would remain in the same position the entire routine, which would continue to challenge your legs and abs, but your arms would change position.

Regardless, you want to choose a weight that is possible but very challenging to complete the first 2 minute round in perfect form.  If you choose correctly, each of the subsequent shorter sets will be challenging but possible.  Adjust your angles as needed through the set to continue in the right posture without resting.

10. Drop Time {120-90-60-40-30}

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