In making the "Lift it Hit it" upper body workouts Cathe spent a lot of time tweaking every aspect of these routines to maximize results while keeping the workouts as short as possible. She didn't want to be held to a strict time limit as this often leads to sacrificing the quality and effectiveness of workouts of this type. Instead she approached these workouts by continuing to ask herself these questions:
1.What are the best exercises for this body part?
2. What is the ideal number of exercises for each body part?
3. How long should the rest be between sets?
4. How many sets and reps should you do for each exercise?
5. Did she really feel the "burn" in the muscle from the exercise?
6. Can the exercise be done at home?
After months of testing and tweaking the final exercises, tempo, sets,reps and rest periods were selected for each Lift it HiT it workout. These workouts are all very time efficient, but also pack a powerful punch.
Though 12 reps is most common rep pattern in these workouts, Cathe uses a concept of "variable reps" throughout each program changing rep patterns based on the exercise and its sequence within in the workout. Rest periods also vary based on the intensity of the previous exercise, not the same predetermined time for each rest period.
These workouts are about intensity, so you will need to put your game face on and select weights that truly challenge you.