You’ve made a solid choice! You will stay on the Q15 program as it was designed…at least for the next two weeks!
Each week you should add at least 1 rep to your main moves like squats and push-ups. If you can add more reps, go ahead. At the end of this two week period, you should be up to 8-10 reps for your main exercises, and at least 30 seconds for moves like jumping jacks or high-knees.
Remember, moves that work one side of the body at a time, like reverse lunges, hip extensions, step-ups, etc. should be counted so that one rep means that you worked both your right and left leg. So doing 10 reverse lunges really means that you are moving back and forth 10 times on the right leg and 10 times on the left leg.
Don’t worry, the regular program designed “as-is” still provides you with the opportunity to progress every week by doing more reps, thus more work.
Take this time over the next two weeks to perfect your form so that you are really nailing these exercises. Pay attention to the rest periods and keep them within the allotted 1 minute totals as described in the main ebook. Make sure you are using a timer.
In 2 weeks, you will get another chance to make the workouts even harder, or you can choose to stay on the regular program as it was designed. Either way you will be making progress!
