Workout: 3 x 3

I would like to give you insight into my afternoon workout. Because of the busyness of my day, I had little time to exercise. As always, my workout had to be brief but intense. I decided to perform a 3 x 3. This circuit calls for a multi-joint lower body, upper body push and upper body pulling exercise performed in succession with 1:00-1:30 rest between exercises. The circuit is repeated 3 times.

This workout may sound easy, but it is metabolically demanding and will decrease your body fat levels because of the increases in growth hormone. It is also effective in growing muscle and increasing muscular endurance.

Because this was my first time squatting in about 6 weeks, the weights were rather conservative. After a brief warm-up in which I performed some corrective exercises, I performed the following workout:

12 squats with 225 lbs.
Rest 1:30
12 Dips with 45 lbs.
Rest 1:30
10 chins with 10 lbs.
Rest 1:30
12 squats with 225 lbs.
Rest 1:30
12 dips with 45 lbs.
Rest 1:30
9 chins with 25 lbs.
Rest 1:30
12 squats with 225 lbs.
Rest 1:30
12 dips with 45 lbs.
Rest 1:30
7 chins with 25 lbs.

To complete the workout I performed 15 stick crunches and stretching exercises for the hamstrings and thoracic spine.

After a 1/2 cup of decaffeinated coffee (that's all I had time for), I started training 3 teenage athletes. It is a privilege to help them reach their performance potential and use physical fitness to teach life lessons.

These athletes are making remarkable progress and I even learn a thing or two in our sessions. Today I learned about Ponce De Leone and his quest for gold and the fountain of youth and how he found Florida instead. Good job teachers! Your students are remembering!

Let me know your thoughts on the 3x3 workout.