Weider X-Factor ST Exercise Program

the X-Factor ST program from Weider is an 8-week program based on body weight training. It uses the concept of the Optimization Zone, where the workouts get progressively harder each week in order to obtain the best results (because we haven’t heard of this before). Other than the option of using pushup stands, which are included in the package, no equipment is necessary.

The Workouts: the workout schedule is very easy and straightforward. Every week, you use a new strength workout every other day, for a total of 3x/week. The program gives you the option of using your own cardio in between workouts, as well as a yoga workout, additional ab workout and a lower body workout to tack on to the workouts or do on your own free day. There is an additional total body workout as a final challenge to measure how far you have progressed.

The workouts themselves clock in at 40 minutes, on average: 5-6 min warm up, 30 min of strength training and 3-4 min cool down. The strength portion of the workouts consist of core, lower body, total body and cardio exercises done in 4 circuits, with 3 exercises per circuit. The circuits are then repeated. The first four weeks split the exercises up into 30, 45 and 90 seconds in each circuit, but the last four weeks have you doing every exercise for 90 seconds each.