May 2, 2023 ... The 3-2-8 method is live ✨ #pilates #homeworkout #fitness. 5.8K views · 8 months ago ...more. Natalie Rose Fitness. 13.9K. Subscribe.3-2-8 is a simple workout routine developed by TikToker, fitness influencer, and certified personal trainer Natalie Rose. This regime involves strength training three days a week, doing two ... This guide will outline all the finer points of body recomposition and help you get started on the right foot with an 8-week diet and workout protocol to lose fat and gain muscle. ... For example, someone weighing 300 lbs at 30% body fat could reasonably aim to lose 2–3 lbs of weight every week while being in a modest calorie deficit. On the ...Save 23% on an ultra-responsive trail runner: Hoka Stinson ATR 6, $130 (reduced from $170) A reliable daily trainer for 20% off: Hoka Rincon 3, $100 (reduced …Elevated calf raises with standard, toes in and toes out — 2 sets of 8 each. Bulgarian split squats — 2 sets of 10/leg One-legged elevated calf raise with 2 sec. Hold — 2 sets of 10/leg. Bodyweight squat with pulse & pivot — 2 sets of 4 per pivot (16 total each set) Wall sit — 2 sets of 1 minute.Yoga is not just a physical exercise, it’s a way of life. It can help you relax, stay fit, and improve your overall health and well-being. If you’re looking for a yoga studio near ...Dec 2, 2023 · What is the 3-2-8 workout? The 3-2-8 workout involves 8,000 steps daily and three weekly pilates or barre workouts. The 8,000 steps are the gentle cardio that complements the five individual workouts. Jun 6, 2023 · The Benefits of 3-2-8. “Exercise programs have two purposes,” Ed Coyle, Ph.D. exercise physiologist, and director of the Human Performance Laboratory at the University of Texas at Austin tells ... The 3-2-8 workout trend has millions of hits on TikTok and it's made up of a few different types of exercise spread across the days of the week. According to fitness experts, it has plenty of ...Great for all ages35 seconds work | 25 seconds restWalkouts (with Shoulder Taps If You Can)Lateral SquatsRunning On The SpotSide LungesPlank In & OutSumo Squ...To get the best results from your weight training workout, you need to know about the fundamentals: sets, repetitions, and rest time. ... Barbell Overhead Press: 50 pounds, 3 X 10 RM, 60 seconds. This means you do three sets of up to 10 presses, using a weight of 50 pounds, with 60-second rests between sets.Dec 2, 2023 · What is the 3-2-8 workout? The 3-2-8 workout involves 8,000 steps daily and three weekly pilates or barre workouts. The 8,000 steps are the gentle cardio that complements the five individual workouts. Full Body Workout . To perform a full body workout, choose two upper body exercises, two lower body exercises, and perform the bicycle crunches. You can switch up your exercises each time to form new routines. Aim to complete 2 to 3 full body workouts each week. Below you will find benefits and instructions for the following exercises:1. Planks. Shutterstock. Begin in a pushup position, and lower your forearms on the ground. Keep your body in a straight line from your head to your heels. Hold for 20 to 30 seconds, gradually increasing the duration each day. RELATED: People Swear by the '3-2-8' Workout to Lose Weight: 'I Lost So Much'. 2.This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm.Then progress to two to three sets of 8 to 10 reps. After two weeks, adjust rep scheme to 6 to 8 reps for two to three sets. You also need to consider rest intervals between sets. As the weight becomes heavier, you will need more time to rest, while at the beginning of your program you may need less.The 3-2-8 workout hit TikTok in November 2022, and the search term has 276 million views as of this writing. The method's creator, Natalie Rose, says you can transform your body and get an ... Below is a sample basketball workout plan. Adjust the sets and reps up or down for age or skill level differences. ... Squats – 3×12,10,8; Dumbbell Lunge – 3×2; Bounding – 3×10; Depth ...Apr 6, 2023 · What is the 3-2-8 method? Started by Natalie Rose (AKA @natalieroseuk ), a U.K.-based pilates and barre instructor, the 3-2-8 method is more of a workout structure rather than a specific routine that lays out the exact exercises to perform. It’s divided into three parts that are to be completed over an entire week: Three days of weight ... This 4-week full body workout plan follows a 5-day workout split routine: Monday: Leg Day. Tuesday: Push Day: Chest, Shoulders and Triceps. Wednesday: Legs and Abs. Thursday: Yoga, Active Recovery or Rest Day. Friday: Pull Day: Back and Biceps. Saturday: Cardio and Core (Abs) Sunday: Rest Day. That said, you can customize this …10-20-30 is the latest high-intensity interval training workout, promising better performance in less time and with less effort. ... To create your own 10-20-30 workout, take an activity or exercise and break it down into 3 different moves—easy, moderate, and high-intensity versions. For the high-intensity version, you want to go all …3. Time-Efficient Training. The beauty of Gironda’s training plan is that you can work your entire body and cause a significant disruption in as little as 30 minutes. On average, each exercise will take 6 to 8 minutes to complete. Two movements and a warm-up would take 20 to 25 minutes. 4.Use this 8-week workout plan to get ripped, lean and super-shredded this summer. Newsletter Sign-up. Subscribe now to receive exclusive discounts from our ... Dumbbell Romanian deadlift – 3 x 8-15 reps. Upper body strength 2. A1. Seated cable row – 3 x 6 – 10 reps. A2. Dumbbell fly – 3 x 6 – 10 reps. B1. Lat pulldown- 3 x 6 ...Jun 3, 2020 ... anything you can hold on to). This workout combines barre and pilates exercises to add variety to your workout routine and to target all ...Legion Pulse Pre-Workout Drink. With 350 milligrams of caffeine — the equivalent of a little under four eight-ounce ounce cups of coffee — this pre-workout supplement contains one of the ...Workout Schedule Calendars Calendars COL1 All Calendars 28-Day Shred 3-2-8 Workout Plan Active Aging Beginner Barre Sculpt & Strong Beginner Program 1.0 Beginner Program 2.0 Beginner to Buff Bodyweight Burner …Do you ever feel like you don’t have the right clothes when you work out? You might be surprised to know that there are a lot of different types of athletic clothing out there, and...Jan 24, 2024 · Warm-up for 5 minutes, either walking on the flat or at a slight incline. Set the treadmill incline to 12%. Set the treadmill speed to 3mph. Walk for 30 minutes. There's no firm guidance on ... 60 minutes bodyweight workout for anyone who wants to burn calories and improve endurance at home or in the gym. You can use this video as your active recove...The Downsides of 3-2-8. The first, and most serious, downfall of 3-2-8 is that people claim it will “reduce the symptoms of PCOS and inflammation.” Exercise is absolutely good for health, but ... ETNT Mind+Body People Swear by the '3-2-8' Workout to Lose Weight: 'I Lost So Much' This raved-about workout method was curated by certified personal …40 wall-ball shots. 30 cleans. 20 muscle-ups. ♀ 14-lb ball to 9-ft target, 95-lb cleans. ♂ 20-lb ball to 10-ft target, 135-lb cleans. Workout Description & Scorecard. 23.1 brought to you by. Download the workout description and scorecard for your division: Workout Description.Use this 8-week workout plan to get ripped, lean and super-shredded this summer. Newsletter Sign-up. Subscribe now to receive exclusive discounts from our ... Dumbbell Romanian deadlift – 3 x 8-15 reps. Upper body strength 2. A1. Seated cable row – 3 x 6 – 10 reps. A2. Dumbbell fly – 3 x 6 – 10 reps. B1. Lat pulldown- 3 x 6 ...The 10-8-6-15 workout is unique in many ways, but the most obvious is that the number of reps per set vary. Most people who know Vince GiRonda may recognize his 5×5, 6×6, 8×8, 10×10, or 8×3 workout programs. (Each deployed for a specific purpose, depending on the client.) As you can see, the amount of reps is consistent for each set.It is usually best to show an answer using the simplest fraction ( 1 / 2 in this case ). That is called Simplifying, or Reducing the Fraction. Numerator / Denominator. We call the top number the Numerator, it is the number of parts we have. We call the bottom number the Denominator, it is the number of parts the whole is divided into.. NumeratorDenominator. …Aug 18, 2016 · Coach Chad Waterbury convinced most of us of this after we tried his programs using an 8 x 3 scheme. Perform eight sets of three heavy reps. Don't train to failure. You should be able to perform at least four reps per set, but you'll stop at three. Keep rest periods fairly short – about 60 seconds. Use good form but don't obsess about tempo. May 17, 2023 · Follow along with this FREE 3-2-8 Method Workout Plan - with daily guided workouts! This method went viral on TikTok for being an effective way to burn fat, ... #LoseFlabbyArm #TonedArmsFast #HomeWorkout (Subtitles has been uploaded)🌟Slim Arms Programhttps://aprilhanfit.com/daily_workout/2-weeks-slim-arms-challenge/...Dec 20, 2022 · Luckily, there’s a new workout trend that’s blowing up on TikTok — and it’s pretty easy to do. The 3-2-8 method is named for the parts that make it up: Three days of weight training, two days of pilates, and eight thousand steps each day. A full round of 3-2-8 takes place over the course of a week and, apparently, gives you a bangin ... 1-3 minutes. 6. Cycle crunch. 3. 8-15 (each side) 1-3 minutes. Phase one is all about technique. There’s a big emphasis on legs and core area, and no doubt you’ll feel some soreness after each workout – that’s completely normal. Give yourself at least a day off between workouts to allow full recovery.Payrolled employees in the UK rose by 31,000 (0.1%) between November and December 2023 and rose by 401,000 (1.3%) between December 2022 and …Apr 17, 2023 · The 3-2-8 method splits your workout week. 3-2-8 is a simple workout routine developed by TikToker, fitness influencer, and certified personal trainer Natalie Rose. This regime involves strength training three days a week, doing two sessions of low-impact exercises like Pilates, barre, or yoga, and walking 8,000 steps daily too. Use this calculator to add up your work week time sheet and calculate work hours for payroll. This online time clock uses a standard 12-hour work clock with am and pm or a 24-hour clock for military time. Calculate total work hours with lunch and breaks. See total work hours in hours and minutes hh:mm format as well as decimal hours.Jan 4, 2023 · TikTok. According to TikToker Natalie Rose ( @natalieroseuk ), the 3-2-8 method is broken down into three goals. The first is “three weighted workouts per week.”. This means doing a workout ... Jun 29, 2023 · The 3-2-8 program features more than your average amount of strength training. "This program goes one step above the typical fitness recommendations, which includes two to three strength training workouts per week plus three to five days of cardio with flexibility on most days," says Ashley Varol, Ph.D., professor of exercise science at Xavier University and master trainer for the American ... Jun 19, 2023 · What is the 3-2-8 barre Pilates method? The method is, essentially, a workout plan. The premise is simple: 3 strength training workouts per week 2 Pilates or barre workouts per week 8,000... Oct 16, 2023 · The 3-2-8 workout includes so much goodness. You will perform three barre/ Pilates workouts each week, two days of strength training, and aim for 8,000 steps per day. "If you're ready to get in the best shape of your life," Rose explains in her video, "start the 3-2-8 method. I started it when I came off birth control and I gained loads of weight. Mar 1, 2023 · Fitness Is the 3-2-8 Method Really a Good Workout Routine? It calls for a combination of weekly strength training and barre or Pilates workouts, plus getting plenty of daily steps. By Leah... Workout 8. This workout is great for a group of three. It is guaranteed to push you all, and leave you feeling super accomplished! In your team of 3, you should complete 2 full rounds of: 100m walking lunges with a weight held overhead (40lbs/ 25lbs), followed by 200m run Dumbbell split jerks (80lbs/ 60lbs) BurpeesLateral Raises: 3×10-15. Face Pulls: 3×10-15. Standing Calf Raises: 4×6-10. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress.Mar 11, 2023 ... ... workouts you might have missed this week. And get ready — we have some fun NEW workouts coming at you next week (like the glute workout had ...Take a breath and create tension in your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower with a controlled tempo to …Needless to say, an upper lower split works perfectly for training 4 days a week. For reference, the easiest and arguably best way to schedule your 4 workouts per week is as follows: Day 1: Upper Body Session 1. …Mar 21, 2015 · The 8×8 workout was the brainchild of legendary fitness pioneer Vince GiRonda. The workout consists of exercises performed with 8 sets of 8 repetitions and very little rest between sets. The 8×8 workout was one of the the best for building muscle quickly due to its high intensity. I’ve tried it myself and I can say without a shadow of a ... A small web application to create workouts based on your available equipment and the muscles you want to train.^ 3-5 Second Negatives. Workout 2: Upper Back and Rear Delts. Exercise Sets Reps Rest; Bent-Over Barbell Row: 3: 12, 10, 12* 90 sec: Dumbbell Pullover: 3: 12, 10, 15+ 90 sec: ... If its more could you please explain me with an example. I know you jump from set 2 to set 3 with no rest. Reply; reply; Roger. Posted on: Wed, 11/15/2023 - 18:04 .Mar 11, 2023 ... ... workouts you might have missed this week. And get ready — we have some fun NEW workouts coming at you next week (like the glute workout had ...👉 Watch our Best of videos playlist http://bit.ly/2QiCD6z👉 Subscribe to our channel http://bit.ly/2Nx4u01Abs workout "8 Min Abs Workout - Level 3" is the t...The 3-2-8 method is made up of three weight training sessions, two pilates sessions and walk 8,000 steps a day, ... TikTok’s 3-2-8 workout method is ideal for balanced exercise.The 3-2-8 workout incorporates three barre/Pilates workouts each week, two days of strength training and 8,000 steps a day. “If you’re ready to get in the best shape of your life, start the 3 ...As far as rest between sets goes, I would take anywhere from 1-3 minutes between sets, perhaps opting to closer to 2-3 minutes if you are lifting heavy. Time between workouts will depend on your recovery. 8 Simple Full Body Workouts. Workout 1: Trap Bar Deadlift 3x8 reps. Close Grip Bench 3x8-12 reps. Dumbbell Bulgarian Squat 3x10-12 repsTo get the best results from your weight training workout, you need to know about the fundamentals: sets, repetitions, and rest time. ... Barbell Overhead Press: 50 pounds, 3 X 10 RM, 60 seconds. This means you do three sets of up to 10 presses, using a weight of 50 pounds, with 60-second rests between sets.40 wall-ball shots. 30 cleans. 20 muscle-ups. ♀ 14-lb ball to 9-ft target, 95-lb cleans. ♂ 20-lb ball to 10-ft target, 135-lb cleans. Workout Description & Scorecard. 23.1 brought to you by. Download the workout description and scorecard for your division: Workout Description.3-2-1 Workout . The 3-2-1 workout method is so simple that you should have no problem writing your own workouts. But, to save you the bother, we’ve created one for you. This workout involves two upper body and two lower body workouts per week. 3-2-1 Workout Weekly Schedule. Monday: Tuesday: Wednesday: Thursday: Friday:The 3-2-8 method is made up of three weight training sessions, two pilates sessions and walk 8,000 steps a day, ... TikTok’s 3-2-8 workout method is ideal for balanced exercise.Legendary fifties-era bodybuilder and coach Vince "the Iron Guru" Gironda believed that muscle confusion and temporary overreaching phases were the best ways to build muscle. His 8x8 method—8 sets of 8 reps—has been a go-to for bodybuilders whose muscles are in need of some shock therapy. If you've noticed that your workouts just …Looking for some perfect pieces of clothing that you can use when working out? Athleta has you covered! This well-known athletic-gear company prides itself on designing workout clo...If you’ve tried one of my barre workouts, you know — there’s no burn like a barre burn.. Barre workouts are some of my most popular workouts on YouTube. In fact, Self named this 30-Minute Barre Blend Workout among the top three best barre workouts on YouTube!. Barre classes typically involve a series of controlled movements that focus on …See full list on nourishmovelove.com Rest periods should be limited while performing this full body routine. Try to keep rest periods between 30-60 seconds after each set and in between exercises. Weight progression will be highly individualized. Your goal, however, should be to move up in weight on at least one set of each exercise you perform each week.This fool proof 3-2-1 method may be the key to your muscle building success. Check it out! Rest periods are a critical but often overlooked component of a weight training workout. Ask the average …Oct 18, 2023 · The 3-2-8 workout incorporates three barre/Pilates workouts each week, two days of strength training and 8,000 steps a day. “If you’re ready to get in the best shape of your life, start the 3 ... Use this 8-week workout plan to get ripped, lean and super-shredded this summer. Newsletter Sign-up. Subscribe now to receive exclusive discounts from our ... Dumbbell Romanian deadlift – 3 x 8-15 reps. Upper body strength 2. A1. Seated cable row – 3 x 6 – 10 reps. A2. Dumbbell fly – 3 x 6 – 10 reps. B1. Lat pulldown- 3 x 6 ...This 2 Week Workout Plan is for Anyone Looking to: Increase strength in the upper body, specifically the arms, biceps, triceps, shoulders and chest muscles. Build muscle in the lower body and leg muscles, specifically the quads, hamstrings and glutes. Improve athletic and cardiovascular fitness level. Burn calories, lose weight and burn fat …In a nutshell, this six-week program is centered around the three powerlifting movements, and while not comprised of them solely, it’s designed to increase your strength in each and, in turn, increase your muscle mass. It’s a simple plan that simply works. While Monday’s routine is squat-centric, it includes a number of “assistance ... Ivysuar 4-4-8 Program Overview. Initially shared on Reddit’s /r/fitness community by /u/ivysaur, the Ivysaur 4-4-8 Beginner Program was designed to improve upon the foundation laid out by popular “sets of 5” novice lifting programs like Starting Strength and Strong Lifts.. Graduates of the Ivysaur 4-4-8 program may be interested in …For example: Session 1: Chest, Back, Biceps. Session 2: Shoulders, Triceps. Session 3: Legs. Like the Push Pull Leg Split, it’s best to have one rest day between the upper body workout days and two after the leg day, as usually leg workouts are the most taxing on the body. 3. Upper Lower 3 Day Split:The Goals of The Swole 3×5 Workout. This can be a powerlifting routine, a bodybuilding routine, or a conditioning routine. Sports athletes can use it, aspiring weight lifters can do it, and beginners, novices, and advanced trainers can use it. The Swole 3×5 workout approach to strength training is a free weight routine designed to get you ...Complete 8–12 reps of 2–3 sets. 2. Hip thrusts ... Each workout you could opt for 3–4 glute exercises that comprise 2–3 sets and finish off with a high rep burnout exercise such as frog pumps.May 2, 2023 ... The 3-2-8 method is live ✨ #pilates #homeworkout #fitness. 5.8K views · 8 months ago ...more. Natalie Rose Fitness. 13.9K. Subscribe.Apr 13, 2012 ... 0:30. Go to channel · The VIRAL “3-2-8” workout method - explained! #shorts #pilates #workout. nourishmovelove•41K views · 42:58. Go to channel ...Jun 29, 2023 · The 3-2-8 program features more than your average amount of strength training. "This program goes one step above the typical fitness recommendations, which includes two to three strength training workouts per week plus three to five days of cardio with flexibility on most days," says Ashley Varol, Ph.D., professor of exercise science at Xavier University and master trainer for the American ... Give Yourself a Full-Body Reboot with This 3-Day Detox Workout Program. These three routines will help you burn off the Holiday junk and get you back up to speed. 45; 19; Yes; ... The workout is part of Alo Moves trainer Gio Merlino's successful 8-Week Burn & Build program. 4; Yes; Read article.The 3-2-8 method consists of three strength workouts per week, two low-impact workouts per week, and 8,000 steps every day — and each component has …Join millions of users in problem solving! +. > < ...Apr 7, 2023 · Get fit fast with the 3-2-8 workout method. Try it today with expert guidance from FitGAG and achieve your fitness goals in record time! Workout: 90 minute run with 3 x 15 minutes at tempo pace, and an 8 minute recovery in between. A workout like this, with longer tempo intervals, is great for marathon racing speed. Workout: 60 minute run with 3 x 8 minutes at a tempo pace, and a 4 minute recovery, include hills during tempo sections. Tempo workouts can also include hill ...6 Day PPL Split Routine Option 2: The more common way is to have A & B workouts, which will be designed for both strength and hypertrophy (in the same workout) based on the rep scheme (use an appropriate load) For example: Day 1: Push A. Day 2: Pull A. Day 3: Legs A. Day 4: Rest. Day 5: Push B. Day 6: Pull B.
Vince GiRonda’s 8×8 Workout. 8×8 Workouts helped me build rock-hard muscle mass. Vince called it the “Honest Workout” because no cheating is allowed. 100% perfect form must be maintained. Even the biggest and baddest bodybuilders struggle with tiny weights during 8×8 workouts. The 8×8 workout requires razor-sharp focus.. Relay for life near me
Nov 3, 2011 · Fat to Firm in 3-2-1 Our workout program uses short bursts of exercises to crank up the intensity, which helps you shed stubborn pounds, tone muscles and flatten your belly.: VIDEOCLIPS Watch two ... Monday/Wednesday/Friday Mornings. Warm-up: 5-minute treadmill walk. Treadmill Intervals: Complete the rotation below seven times for a total of 35 minutes. If the speed becomes too easy, increase the rate. 1 minute: Incline 5, speed 4.5. 2 minute: Incline 5, speed 5.0. 3 minutes: Incline 1, speed 5.5. Track Sprints: Complete six 50-yard sprints ...Ivysaur’s 4-4-8 program takes two of the most popular workout programs for beginners – Starting Strength & Stronglifts – and transforms it into something that is arguably better for newer lifters who are able to recover from excess volume. 16 In just 6 steps, new lifters can get the best of both worlds from two of the most popular strength …On your Apple Watch, open the Settings app. Tap Workout, then tap Units of Measure. Select the appropriate unit of measurement: For Energy Units, select Calories, Kilocalories, or Kilojoules. For Pool Length Units, select Yards or Meters. For Cycling or Walking and Running workouts, select Miles or Kilometers.Calculate Long Division. Answer: 108 ÷ 7 = 15 with remainder 3 ( 15 R 3 ) 0. 1. 5.Great for all ages but aimed primarily at Key Stage 140 seconds work | 20 seconds restStar JumpsRunning PunchesFrog JumpsSquat & TurnKnees To Elbow MarchingFor example: Session 1: Chest, Back, Biceps. Session 2: Shoulders, Triceps. Session 3: Legs. Like the Push Pull Leg Split, it’s best to have one rest day between the upper body workout days and two after the leg day, as usually leg workouts are the most taxing on the body. 3. Upper Lower 3 Day Split:Breaking Down The 3 Day Full Body Workout. The total package workout is a simple concept, really. You want gains. You’re told to get muscle gains, you have to train in an 8-12 rep range for muscle hypertrophy. Related: Fast Mass Program - The 4 Day Superset Split Workout. But you’re also told you need to be functional.Apr 17, 2023 · The 3-2-8 method splits your workout week. 3-2-8 is a simple workout routine developed by TikToker, fitness influencer, and certified personal trainer Natalie Rose. This regime involves strength training three days a week, doing two sessions of low-impact exercises like Pilates, barre, or yoga, and walking 8,000 steps daily too. Mar 27, 2023 · What is 3-2-8, exactly? Here’s the breakdown: 3 – Three strength workouts per week 2 – Two low-impact workouts like barre or Pilates (done at an active recovery intensity) per week 8 –... The 3-2-8 method is a weekly workout routine that combines weightlifting exercises, Pilates, Barre, and walking/running. 3-2-8 Pilates, Barre, and Weights method recently became popular after TikTok star Natalie Rose …Workout Schedule Calendars Calendars COL1 All Calendars 28-Day Shred 3-2-8 Workout Plan Active Aging Beginner Barre Sculpt & Strong Beginner Program 1.0 Beginner Program 2.0 Beginner to Buff Bodyweight Burner …Apr 20, 2022 · For example: Bench press – 3 sets of 6-8 reps; Incline dumbbell press – 2 sets of 10-12 reps; Cable crossovers – 1 set of 15-20 reps; This approach hits the target from three different angles, uses different rep ranges to stimulate different muscle fibers and motor units, and allows for accumulating fatigue. Dieser neue Fitnesstrend beweist aber, dass es auch einfacher geht. Die 3-2-8-Methode kombiniert drei verschiedene Disziplinen zu einem einfachen und …1-3 Reps (lifting heavy for strength/power): Rest for 3 to 5 minutes between sets. 4-7 Reps (lifting for strength): Rest for 2 to 3 minutes between sets. 8-12 Reps (lifting for size/strength): Rest for 1 to 2 minutes between sets. 13 Reps+ (lifting for endurance): Rest long enough to recover to allow you to do the next long-ass set!3 Ab Workouts For The Ultimate 8 Pack. Try one, two or all of the routines below for a complete ab workout in very little time. You can try one workout three times per week or use all three over a week. Be sure to rest no more than 20 seconds between exercises and after supersets..