FREQUENCY: Perform each weight workout (A, B, and C) once per week, following with a cardio workout the day after.
HOW TO DO IT: Perform each pair of exercises (marked A and B) as alternating sets, resting 30 seconds after the first exercise in the pair and 60 seconds after the second one. (So you'll do one set of 1A, rest 30 seconds, then one set of 1B, rest 60 seconds, and repeat for all the prescribed sets.) Follow the same procedure for each exercise pair.
TEMPO: The first digit is how many seconds you should take to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are under the most tension). The third digit is how long you should take to lift the weight.
CARDIO: Follow these specific guidelines for each cardio session:
The day after Workout A. Use a bike or treadmill and warm up for five minutes.
Increase the intensity to the fastest pace you can maintain for 30 seconds, then slow down to an easy pace for 90 seconds. That's one interval. Perform six total intervals, then cool down for five minutes. Try to cover the same distance with each interval - don't let the pace slack as you fatigue.
The day after Workout B. Perform intervals in the same fashion as above, only let your fast pace last for 45 seconds (you won't be able to work as hard as you did on the first interval day, since the period this time is longer). Slow down to an easy pace for 60 seconds. Perform six total intervals.
The day after Workout C. Perform intervals with a 60-second fast pace and a 90-second recovery pace. Perform eight total intervals.
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