Matrix 360

Matrix 360 is a circuit training workout I created that’s awesome for hotels and on-the-go because it requires no weights.  It consists of 6 circuits (or sets) of 6 exercises for a total of 36 exercises covering all major muscle groups. Done over 10 weeks you have 360 total exercises; hence Matrix “360″.  For those who love results tracking, you can add across the matrix and see your improvements for each major muscle group as well as vertically for the total number of moves for the entire workout, giving you a tangible way to see progress (click on the graphic to the right to see how this works).

The sets for each circuit are divided into six categories labeled Push, Sit, Pull, Dip, Squat, Extend.  Essentially these are push-ups (chest), sit-ups (core), pull-ups (lats, back, biceps), dips (triceps), squats (quads, gluts, and calves), and arm extensions (shoulders).  Each circuit generally has a different exercise for each of the six muscle groups, though because of the limitations of a no-weights routine, some exercises by necessity repeat themselves.

In following the workout, move vertically through the matrix columns, performing each exercise one or two reps short of muscle failure during the first four circuits and to failure the last two circuits.  Rest 30 seconds between each circuit, but otherwise move through as fast as possible without compromising good form.

Matrix 360 should be performed 3 times a week (M.W.F.) with cardio of your choice the remaining three days (T.R.S.).  Personally I like doing cardio twice and yoga once.  To keep your muscles from getting use to the workout and plateauing, after the first two weeks, reverse the workout and perform it backwards for two weeks.  Alternate every two weeks forwards and backwards.

Tips:  If you’re a bit out of shape, start out doing 3-4 circuits and build up to all 6.  But don’t wimp out.  Push as hard as you can.  For exercises that may be particularly hard (pull-ups and vertical shoulder presses especially) do as many as possible, even if it’s just one, and then go to a modified version (such as feet on a chair etc) – do whatever it takes to work out the muscles.  Finally, in some circumstances, pull-ups may not be possible given lack of robust door-jams (my preferred method) or available trees (yes you can work outside or by the pool) – in this case just omit the exercise or substitute a cardio move such as jumping jacks, jump squats, etc.

The above graphic gives the matrix layout along with my latest workout numbers, having just started last week.  If you want to try out Maxtrix 360, drop me an email and I’ll explain the individual exercises.