Wednesday Workout: My New Favorite Format- single, double, hold

Good morning! For those of you in Boston or New England, how are you handling all the snow? Have you had some time off from work? I’ve had to work from home, but it’s been hard since I can’t access some things I need.  Luckily I have LOTS of blog posts I can write, especially thanks to all your suggestions this week! Thanks for all your kind words on my new format- I’m really enjoying the simplistic look and feel.

Today’s workout post has a dual purpose: to provide you with a new workout format AND exercises to do with the new format. I was initially inspired by Nicole when I saw her post this workout. I love how she took one exercise and did it 3 ways. My twist on this workout is to work an exercise in a singular way, then double (or normal) and finish with a hold; a progression, so to speak.

So, take squats, for instance:

  • Single let squats- right & left
  • Regular squat
  • Squat hold

Get it? You can do it with lots of different exercises- here are a few to get you started:


  • Alternating curls (or you can do just curls on the right then on the left)
  • Regular curls (both arms)
  • Isometric hold (at 90*)


  • Alternating single arm kickback
  • Double arm kickback
  • Hold in the kickback extension


  • Single leg bridge right & left
  • Double leg bridge
  • Bridge hold


  • Single leg v-sits right & left
  • Regular v-sit
  • V-sit hold


  • Plank w/alternating knee drops
  • Plank w/double knee drops
  • Plank hold

… I could go on and on!

Progression Workout Format

Nicole later posted this workout, which again is similar, but not exactly what I’ve come up with. Even though I thought of this format before this workout came out, I thought I’d still share her workout since it looks awesome!

I’d love to know what you think of this workout format or if you use it I’d love to know what exercises you applied the progression to! When I did it, I did squats, bicep curls, bridges, leg lifts, tricep extensions, crunches and a few others. What I love about the format is you only have to do each progression for 30 seconds. I repeated each exercise progression twice to get a little extra burn.

Questions for you: What’s your favorite workout format (HIIT? Tabata? Timed circuits? Reps?)? What exercise would you choose for a progression?

4 thoughts on “Wednesday Workout: My New Favorite Format- single, double, hold

  1. Kim says:

    I pretty much love all formats including the ones you mentioned! I really like the 3-2-1-format too. Variety, variety! Need to shake it up and keep it fresh. Just took a workshop on HIIT and it included RBT (Rest-Based Training), very cool!

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