400 Rep Fury Workout + A Look At How I Train

Free workout below!
But first, a look into my approach to training!

 

 

I typically follow one of two protocols for my workouts. The first is rest-based training approach. This is a style of exercise developed by the founders of Metabolic Effect (Dr. Jade Teta and Keoni Teta (now run by Gary Leake) where you lift heavy and rest lots. It’s metabolic conditioning at its finest. It is highly effective and efficient for body comp change, and is ideal when you have limited time to spend on workouts. This is the style of training that my coach Emily Miner uses when she designs workouts for us, and it is the kind utilized in my program The Complete PA-Ckage. You can click this link to learn more and purchase!

The second way I typically structure my workouts is in pairs or groups of exercises performed for 4-6 sets before moving onto the next pair or group. I vary the amount of rest in accordance to what my goal for the training that day is (i.e. heavy with less volume, or lighter with higher volume, or somewhere in the middle). This is a great way to focus on a specific goal like strength, hypertrophy, or endurance without using my mental energy on coming up with fancy training protocols all the time.

The other day I decided to switch things up. It was a nice change of pace. It wasn’t complicated, but it was also not easy. I thought I’d share it with you all in case you want to give it a try!

Pick two multi-joint/large muscle group exercises. Perform 10 sets of 20 reps of each exercise back to back until you finish. Pick a weight that is manageable, but becomes challenging at about rep 12. This isn’t about hitting a PR. It’s about a volume shock. Try to complete all 20 reps for each exercise in the pair and move from the first to the second exercise before resting between the pair of sets. If need be, you can rest-pause during the set. Keep rest between sets as brief as possible. Ideally, complete as many sets back-to-back before you begin to rest after the second set of the pair.

For my workout I chose dumbbell box squats and machine leg extensions. This would work with any other large muscle group, multi-joint exercise, such as deadlifts, step-ups, hip thrusts, sumo squats, etc. You could also use this for upper body as well with two exercises like the push press, chest press, t-bar row, pull-ups, etc. I’d highly recommend using this as a way to break through a plateau. If you want to get super crazy, try it with burpees and KB swings 🥵

Reader Questions:
1/ How do you typically structure your workouts, or do you outsource to a coach or program?
2/ Do you attend group classes?
3/ Do you cross train?
4/ Are you training for anything specific?
I’m curious! 🙃

If you don’t enjoy exericse, but want to, we can work on that!! I didn’t enjoy working out for years because I hadn’t yet discovered what type of activity made me excited to do it! I believed that exercise was a necessary evil. Now that I found what I enjoy doing (#LikeHowYouMove) I cound’t imagine life without it. In fact, it is often what keeps me functioning at my highest, mentally and physically. Physical activity is part of the way I manage some of my chronic medical issues. Please reach out to me if you have questions! I truely believe that coaching matters!

| Kaci

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