Timed Giant Sets 2015
Overall Goal – Create a safe, fun, and challenging fitness/fellowship experience for a congregation of various fitness levels without equipment or large space requirements.
Basic Premise – 30-minute training program in a 1-hour fitness/fellowship event. For the 30 minute section, start a timer that all participants are following. Five body-weight exercises are performed at each participant’s level (explained below) for as many sets as possible in 30 minutes.
The Training Program
Squats
Push-ups
Lunges
Planks
Jumping jacks
Each exercise has three level options depending on the level of the participant.
Squats –
Level 1 = Regular clean, perfect squats to a safe depth for 5-10 reps. Some levels will have a range of reps since there might be a wide variety of ages and abilities sharing the same level. These are strong suggestions based on my experience, but there could be other sub-levels to each level I have listed. For example, Level 1 Squats may need to include box squats or assisted squats if someone is recovering from a knee issue. Please adapt as needed for your participants.
Level 2 = Faster, bigger, deeper version of Level 1 for 15 reps
Level 3 = Squat, hold, jump for 15 reps. Squat and hold the bottom position of the squat for 3 seconds and explode up into a jump.
Push-ups –
Level 1 = Incline push-ups off of a table, chair, or other sturdy object OR from the knees on the ground if nothing is available for 5-10 reps.
Level 2 = Full push-ups (toes and hands) with a long spine from head to heels for 10-20 reps
Level 3 = Plyo-push-up – a jumping version of Level 2. Perfect form and explode off the ground (hands only , or all 4 limbs for your real hardcore athletes). Reps 10-20
Lunges –
Level 1 = Hold on to stabilize and get in a long stride position. Weight stays on the front heel. Perform clean lunges for 5 reps on each leg.
Level 2 = Walking or stationary lunges for 10 reps each leg.
Level 3 = Walking or stationary lunges for 15 lunges each leg OR Lunge/hold for 3 seconds/jump – similar to the squat above – get in a long stride position and drop into a lunge with most of your weight on the front heel. Keep arms in “prisoner” position (hands behind head) for added difficulty. Hold the bottom of the lunge for 3 seconds and then jump up and land back in the bottom of the lunge for the next rep. Perform 10-15 reps with each leg.
Planks –
Level 1 = Forearms and toes have contact with the ground, and the body is in the top of a push-up, with a straight line from head to heels. Hold and count for 10-20 seconds. Keep breathing!
Level 2 = Forearms and toes have contact with the ground. Hold for 5 seconds and then move each arm and leg, one at a time, out to the side and tap the ground. Pull the limb back and reset before the next limb (arm or leg) moves. Perform 5-8 movements with each limb (25-32 reps total).
Level 3 = Side-plank hip abductions + Level 2 above for 5 movements with each limb. Hold a side plank (picture below) and make the top leg raise as high as possible 5 times. Roll to the other side without resting and repeat the 5 hip abductions. Now, get in a flat plank position and move each arm and leg to the side and tap the ground 5 times (one at a time for 5 rounds just like above).
Jumping Jacks –
Level 1 = Low-impact “non” jumping-jacks. Stand with feet together and hands together in front of your body. Step your left leg out and separate your arms wide into a fly position. Left leg and arms return to start position. Repeat action on the right side. That makes one rep. Go as fast as possible for 10-15 reps.
Level 2 = Regular jumping jacks with hands going overhead for 10-15 reps
Level 3 = Rotational jumping jacks – perform regular jumping jacks while rotating in a circle. Do 15 reps in each direction for 30 total.
Progression – The Key to The Program!
TGS is the perfect design for tracking progress. All exercises must be performed for exactly 30 minutes and you must document how many sets were performed. Just to be clear, when the timer starts, each person does a set of squats, a set of push-ups, a set of lunges, a set of planks, and a set of jumping jacks. No formal rest periods are given…each person is encouraged to rest as needed and only work at their level. After the first set of jumping jacks is over, start over with squats and work through the giant set again.
After 30 minutes, write down how many sets were completed. Let’s say in Session 1, you complete 3 full giant sets and you made it through your 4th set of squats and push-ups. The goal for Session 2 is to get through 3 full giant sets and the 4th set of lunges in 30 minutes. This is density training, and why it is so important to be exactly 30 minutes. Once you can complete one full giant set from your original PR (personal record), then it is time to make the giant set harder (move up a level on one or more exercises) and create a new PR.
The entire hour will start with a 15 minute warm-up (optional), fellowship, prayer, scripture focus. The 30 minute TGS comes next, and the final 15 minutes could be a group Q & A, additional fellowship, or active recovery work.
