Taking the same 45 minute, 3 days a week approach, you'll now be implementing "rest-pause" sets. A rest-pause set requires you to push to failure for 3 sets with a short period of time in-between, usually 30-60 seconds. You'll decrease in reps per set but the stamina gains and lean muscle growth will be worth the effort. Remember, each day still starts with 20 minutes of cardio focusing one day on distance, the next on elevation elevation, and of course, HIIT cardio regimen. Remember to keep pushing, challenge yourself and never EVER quit. ** For beginners, use body weight and resistance bands to complete exercises. For experts, add 25-45 lbs in your pack with either a sandbag or weight plate.

We saved the best for last - Phase 3 is the final and the most challenging stage to the Elk-Fit Program. Keeping the same staple exercises we've used in the first 2 phases, we'll now be incorporating another form of HIIT training known as Tabata. Tabata is a high-interval training that will require both your strength and endurance. Each exercise will be broken down into 8 sets. Each set is performed for max reps in 20 seconds with 10 seconds of rest in-between. As soon as the rest period is over, you're right back into the next set. Let's finish strong. September is calling. ** For beginners, use body weight and resistance bands to complete exercises. For experts, add 25-45lbs in your pack with either a sandbag or weight plate.