how does level and rest work

[Flickzbtw4331]

hey guys sorry im new to the website and exercising in general
im doing the foundation program and i noticed that it had 3 levels
level 1 level 2 and level 3
while it says REST 2 minutes which i assume is the rest time after each set
in the workout manual in darebee https://darebee.com/manual.html it says that for level 1 its upto 2 minutes and level 2 being 60 secs and level 1 being 30 secs
so im confused here
if im going to be doing level 3 should i only do 30 sec rests until i finish
or is it like until i complete the level ill follow the rest time specified for it (as in ill do 2 min rest until i finish 3 sets or 1 level then do 60 secs till 5 sets or level 2 and so on)

 

[AgileGrrl]

Welcome!

Do what your body can handle. You can do any of the level reps of Foundation and use a 2min rest if you need it, take a 45sec rest if need be, or even take no rest and convert it into a circuit workout. It is really up to you. For those that are starting out, a 2min rest or even more and only doing lvl 1 reps might be necessary, whereas for someone that has been working out regularly, taking 30 sec rest between reps and doing more reps (such as lvl3) might be what they need.

When I started Foundation I had to take 2min rests between reps and only finished up to lvl 1. As I got stronger, I took the same rest but did lvl 2 amount of reps, then lvl 3 reps, then shortened the rest period, then converted to more circuit style training with little to no rest between reps. There is no right or wrong. It's what works for you.

 

[NightWolf714]

I think the manual is more for suggestions than what's required. I usually take the 2 minute rests, no matter the level, unless I'm feeling like it's extra easy. But if you feel like you can go shorter periods of time without hurting yourself, you can totally challenge yourself with it. The 2 minutes listed is more of a "up to 2 minutes" than required 2 full minutes.

(At least, how I understood it. But the whole circuit vs classic thing just kinda confused me anyways, lol.)

 

[Laura Rainbow Dragon]

or even take no rest and convert it into a circuit workout.

The workouts in the Foundation Program are circuit-style workouts regardless of how much rest one does or doesn't take between sets.
Skipping rest breaks doesn't convert these workouts into circuit workouts. It makes them endurance training as opposed to interval training.

the whole circuit vs classic thing just kinda confused me anyways

In a circuit workout you complete one set of each exercise, with no rest between exercises, for one full set. Then take a break. (The length of the break is optional, regardless of the level of workout you are doing. Up to two minutes is the recommendation. But you take the amount of rest you need.)

For example, this is a circuit workout:


To complete the Deep Core workout you would do 5 plank crunches with the left leg, followed by a 10-count plank hold, followed by 5 plank crunches with the right leg, followed by 5 side bridges on your left side, followed by a 10 count side plank hold (this equals a 5 count on each side), followed by 5 side bridges on your right side, followed by 5 back extensions. Then you take a break. (Or not, as needed/desired depending on your personal preferences and training goals.) All of the above = one set. Rinse and repeat for as many sets as you like.

Foundation uses circuit-style workouts.

In a classic style workout you complete all sets of the first exercise before moving on to the next exercise, etc. You take a break after each set of each exercise.

For example, this is a classic workout:


To complete the Biceps Blueprint workout you would do 8 biceps curls, take a short break, do another 8 biceps curls, another short break, yet another 8 biceps curls, another short break, 8 more biceps curls, another still short break, then move on to the concentration curls.

The Back & Core Program uses classic-style workouts.

Technically, if you do a classic style workout with no rest breaks at all, it is the same thing as a circuit style workout with only one set. But then it's no longer interval training.