Basic Workout Guidelines


  • Each workout consists of a series/circuit of exercises which we call rounds.
  • Learn how to perform each exercise correctly by watching the exercise demos for each exercise.
  • Have a stopwatch, stopwatch app on your phone or clock with a second available. Many of the workouts run on timed intervals.
  • Take detailed notes. Include how many breaks you take and when as well as how many rounds you complete so you can improve on your performance when you revisit each workout.
  • Warmup for 3-5 minutes by practicing the workout exercises.
  • Take as many breaks as you need. Depending on your level of fitness take a 30-60 second break after every 1 to 4 exercises or after the full round of exercises depending on your level of fitness
  • After each round take a 1-2 minute break, longer if you need it. Use this time to record your notes and drink some water.

Increasing Workout Intensity & Resistance


As you get in better shape you will need to challenge your body by incrementally increasing your workout intensity and/or resistance to continually improve and move closer towards your fitness goal or target weight. There are five ways you can accomplish this:

  1. Decrease the Number of Breaks. All of our workout videos can be modified to have more or less breaks depending on your level of fitness. For example, if you are just starting out with our workout program, we recommend taking a break after every 2 exercises (for the workouts that have 8 exercise circuits). As your cardiovascular conditioning and endurance improves you can then cut down your breaks to every 4 exercises once you can successfully complete the full workout with a break every 2 exercises. From there, you can then cut down the breaks to every 8 exercises (or the full 8 exercise circuit).
  2. Decrease Break Time. This is usually incorporated once you’ve maxed out #1, only taking breaks at the end of each round or full circuit. Once you are at that point you will then slowly decrease the time of each break. For example, if you start with 2 minutes at the end of each round, you will then cut down to 90 seconds then down to 60 seconds.
  3. Increasing Resistance and/or Weights. For the workouts that require dumbbells as resistance, always err on the side of caution and start with a weight you are confident you can manage for the full workout. For example, start with a set of 10lb dumbbells for 10 reps per exercise and keep the weight and reps the same until you can complete the full workout successfully. From there, move up to 15 reps per exercise then up to 20 reps. When you can complete the full workout with 10lb dumbbells for 20 reps, move up to 15lb dumbbells and drop the reps back down to 10. You will repeat the process of moving from 10 to 15 to 20 reps before increasing the weight again.
  4. Increasing Time per Exercise. This is similar to increasing the weights per exercise but for workouts that incorporate exercises for time instead of reps. Increasing your time per exercise once you are able to complete every round of a workout with no breaks in between (#1). Start with 30 seconds for each exercise. From there, increase the time per exercise to 45 then to 60 seconds.
  5. Increasing the Number of Rounds. This is usually the last phase of increasing your workout intensity. Because adding rounds will increase the duration of your workout, make sure you allocate enough time so that you can complete it. Depending on how many breaks you take and how long they are, your workouts may have become shorter so adding rounds may not effect of the length of your workout.


Consult your physician prior to starting this or any other fitness program, particularly if you have and/or have a family history of high blood pressure or heart disease. If you have experienced chest pain in the past or have any medical condition that could be made worse by engaging with a fitness program, consult with your physician prior to starting.

Do not start the Shuichi Take Fitness workout program if your physician advises against it.

The Shuichi Take Fitness workout program can be physically demanding, particularly for someone who is currently not physically active. If you have a history of any knee, shoulder, neck, back or spinal injuries you should obtain medical clearance from your physician prior to participating in the Shuichi Take Fitness workout program.

If at any time during your workout you feel discomfort, light-headedness, nausea, chest pain or have difficulty breathing, stop exercising immediately. Contact your physician or, in case of an emergency, call 911.

The user assumes all risk of injury.

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