Dynamic Design
Just as the world is dynamic and chaotic, including the stimulus we encounter in life, so should the exercise program be. Although the design of an exercise session is dynamic, it adheres to reasonableness, usability, and user-friendliness.
Cluster-Based Design
Cluster-based workouts are designed to target specific fitness qualities in a certain sequence of exercises. The user finishes a cluster of exercises and repeats the cluster (with or without rest) for a specified number of times. Your workout can include a single cluster, repeated several times, or you can combine different clusters in a workout.
Primarily Circuit-Based Clusters
This method has been shown to be effective at improving body composition, increasing your maximum aerobic capacity (V02 max), increasing your ability to work at high intensity (lactate tolerance). It increases work capacity and is time-efficient.
Strategic Straight-Set Clusters
This method maximizes one aspect of fitness such as strength, power, or endurance. An examples would be three sets of squats, three sets of bench presses, and three sets of pull-downs. This forms three clusters of different straight-set exercises.
Maximum Results in Minimum Time
Each exercise session is approximately thirty minutes or less. It is fast and effective.
Prescription of Cluster Workouts
Visitors to the Workout-X website are able to view the daily workout. Registered members are allowed to track the daily workout by signing into their Workout-X account.
User Types
Registered Users—Free
Registered users of the free daily workout receive a random (noncustomized) cluster workout.
Registered Users—Paid
Registered, paid users receive workouts that are designed specifically to improve their FitScore. If the user chooses not to do the FitScore, the user receives the random (noncustomized) Cluster Workouts as defaulted by Workout-X and receives the other benefits of a premier membership such as a customized meal plan, tracking, and stats.
Exercise Selection
Exercises are comprised of gym equipment types (barbells, dumbbells, and common machines such as cables), home equipment types (medicine balls, kettle bells, heavy bags, punching gloves, local parks, hills, driveways, sidewalks), and bodyweight types. The emphasis is on compound exercises and bodyweight exercises, as we assume that most members have a membership to the gym. (If they don’t have a membership, they can affordably purchase what is needed to follow the program.)
Exercises are primarily ordered in this sequence (but not always):
- Power to strength
- Multijoint to single-joint
- Large muscle groups to smaller muscle groups
- Alternate push/pull and upper/lower
