WOMEN:
Rule 1: WARM-UP Each of your workouts should include a warm-up that will activate your muscles, prepare your central nervous system for the workout, and increase your blood flow to your muscles. It's also a great idea to do foam rolling before each workout. For leg workouts, roll the quads, hamstrings, IT band, piriformis, and calves. For upper-body workouts, roll the shoulder, chest, triceps, and biceps.
Rule 2: ACTIVATION MOVEMENT FOR SPEED AND MOBILITY This movement is done for 20 reps. You don't have to do all 20 reps in one set. Choose a set and rep scheme which will allow you to perform all 20 reps without feeling fatigued.
Rule 3: PRIME MOVEMENT FOR MUSCLE STRENGTH Each workout will include a prime, compound movement. You will perform these compound movements for 5 sets of 5 reps. Be sure to challenge yourself with weight. Prime movements should be heavier than assistance movements. Rest 1-2 minutes between sets.
Rule 4: ASSISTANCE WORK FOR MUSCLE SHAPE These exercises will help add shape to your musculature. Perform them for 8-12 reps. There's no need to go ultra heavy while you perform these movements. Rest on all assistance movements should be as short as possible, but not so short that you must reduce the weight.
Rule 5: CONDITIONING FOR CARDIOVASCULAR HEALTH AND FAT LOSS Your cardio will come in a couple different forms. On each day you train with weights, you'll do 20 minutes of high-intensity intervals. Choose an interval scheme that's challenging, but not impossible. Thirty seconds of all-out work, followed by 1 minute of recovery is usually a good place to start. One day per week, you'll do 30-45 minutes of low-intensity cardio. On these days, you can jump on your favorite cardio machine for some extra fat-burning.