Archive for the ‘How to stay fit’ Category

 

general warm up (10 minutes)

mountain climbers x 100 reps

leg lifts x 25 reps

push ups x 25 reps

Adex club long cycles x 25 reps

specific warm up (5 minutes)

bodyweight superset up and light practice

one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps

strength (20 minutes)

 bodyweight supersets x 1-1-1-1

conditioning/accessory work (2 rounds)

Adex club Russian front raises x 10 reps

hollow rocks x 10 reps

 

general warm up (10 minutes)

double Adex club front swings x 50 reps

jumping jacks x 50 reps

dislocates x 10 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

BTN sandbag  good mornings x 20 reps

resistance band baseball swings x 20/20 reps

Adex club lateral pull overs x 10/10 reps

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

push ups x 30 reps

medicine ball chest passes x 10 reps

Adex club long cycles x 25 reps

specific warmup (5 minutes)

close grip floor press set up and  practice

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

dumbbell bench press x 10 reps

tricep push downs x 10 reps

general warm up (10 minutes)

Americanas x 50 reps

mountain climbers x 100 reps

tin mans x 100 feet

elevated push ups x 15 reps

specific warmup (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

kettlebell V-presses x 10 reps

Adex club long cycle lunges x 20 reps

 

 

general warm up (10 minutes)

Adex club 2 hand front swings x 30 reps

Adex  club 2 hand side swings x 30 reps

resistance band pull a parts x 100 reps

Sanddune jumps x 15 reps

specific warmup (5 minutes)

Viper press up and light practice

strength (20 minutes)

Viper press x 4/4/4/4/4/4 reps

Note: Use P.A.P right before last set

conditioning/accessory work (2 rounds)

heavy Adex club tappers x 4/4 reps

stone carry x 100 feet

 

 

general warm up (10 minutes)

rotation push ups x 20 reps

Power Wheel roll outs x 10  reps

Adex club 2 hand front cleans x 20 reps

specific warmup (5 minutes)

high/low sled sprint set up and light practice

strength (4 supersets)

high/low sled sprints x 100 feet 1/1/1/1/1

conditioning/accessory work (2 rounds)

double Adex club side cleans x 30 reps

Adex club long cycle lunges x 20 reps