Perform each exercise for 30 continuous seconds.

Progression Table:

Session Work Interval Rest Interval Work Cycles

1 30 sec per drill 2 minutes 4

2 30 sec per drill 2 minutes 4

3 30 sec per drill 1:30 minutes 4

4 30 sec per drill 1:30 minutes 4

5 30 sec per drill 1 minutes 4

6 30 sec per drill 1 minutes 4

7 30 sec per drill 30 sec 4

8 30 sec per drill 30 sec 4

Let's put this all together. Depending on your current fitness level, start with the beginner, intermediate, or advanced program. You will perform each exercise for 30 continuous seconds and complete all four exercises in a work cycle. Once you have completed a work cycle, begin the appropriate rest interval. Alternate work cycles with rest intervals until you have completed four work cycles. All told, the longest that this program should ever take to complete is fourteen minutes. Not too bad for a workout that will kick start your fat-burning furnace, prepare you for any physical labor, and save you time. In my book that's a win, win, win situation. So give GPP a try. You will be pleasantly surprised by its ability to Get Phat Off Phast!

Copyright (c) 2008 Anderson Training Systems

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