I have done 5 sessions of this 4-minute exercise routine since 26 October when I did the 1st workout and wrote ‘Fitness 101’.

I really like this routine. It exercises the whole body, and by increasing the repetitions from 4 to 5 in each 20 second set, I can perform more work without adding weight. When it is time to add more weight, I drop back to 4 reps in 20 seconds with small increments of added weight. In this way I can progress by adding weight a little at a time, monitoring the work done each time.

Ft-lbs is easy to calculate, and dividing that figure by 240 seconds (the total time length of the routine including rest periods) gives the equivalent horsepower. On 26 October I delivered 2,936 ft-lb of work, equivalent to 12.23 horsepower. Today in my 5th session I delivered 4,235 ft-lb of work, equivalent to 17.64 horsepower.

This exercise mimics say, loading cement sacks from the ground onto the high bed of a truck. A series of intense efforts lifting and handing up a sack, with a short rest before the next intense effort. I believe it is more realistic than grinding along on a treadmill minute after minute, and produces a better cardiac effect. Best of all, it allows steady, injury-free progress with a minimal investment of time.

The rate of increase of work accomplished will diminish as the weight of the bar increases. I have to be prepared to make very small weight increases using iron washers weighing about 1/8th of a pound because doing more than 5 repetitions of this exercise per set causes poor form and sets oneself up for joint injury.

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