Scribd
Upload
122 views5 pages

General Population Program PDF

The document outlines 6 different general population programs: 1. TRX (suspension trainer) bodyweight exercises like rows, squats, and pushups 2. Free weights (dumbbells) focusing on exercises like squats, lunges, and rows 3. Plyometrics and core using bodyweight movements such as tuck jumps, planks, and lunges 4. 40:20 high intensity interval training combining bodyweight, dumbbells, and kettlebells 5. Les Mills Body Balance for mobility and flexibility 6. Les Mills Body Combat or other Les Mills program

Uploaded by

Sanket Sawant
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
122 views5 pages

General Population Program PDF

The document outlines 6 different general population programs: 1. TRX (suspension trainer) bodyweight exercises like rows, squats, and pushups 2. Free weights (dumbbells) focusing on exercises like squats, lunges, and rows 3. Plyometrics and core using bodyweight movements such as tuck jumps, planks, and lunges 4. 40:20 high intensity interval training combining bodyweight, dumbbells, and kettlebells 5. Les Mills Body Balance for mobility and flexibility 6. Les Mills Body Combat or other Les Mills program

Uploaded by

Sanket Sawant
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 5

GENERAL POPULATION PROGRAM(GPP)

For GPP there are 6(Six) different programs:

· TRX (Suspension Trainer)

· FreeWeight (Dumbbell)

· Plyometric And Core (Bodyweight)

· 40:20 (High Intensity Interval Training : DB, KB, Bodyweight)

· LesMills Program (Body Balance) or Mobility and Flexibilty

· Les Mills Program (Body Combat or Other)

TRX (SUSPENSION TRAINER)

MOBILITY : 10 minutes (2 Round X 1 minute) --- RB : Resistance Band,SL : Single Leg

1.Scissors Switch Jack 2.World Greatest Stretch 3.Inch Worm 4.Butt Kicks 5.T,Y,W Warm Up(RB)

WORKOUTS : (25 minutes - 30 minutes)

1. 45 degree(+ -) Row 1. Walking Forward(Row) 1. Push Up


2. Squat + Jump* 2. Switch Lunges 2.TRX Lunges(SL)
3. Mountain Climber(45 degree) 3. Y-Rows 3. GluteBridge Sit Up
4. Knee Tucks 4. Mountain Climbers(Prone) 4. Burpees
5. TRX Power Reach 5. Roll Out 5. Elbow Tucks
6. Bridge Hams 6. Side Tucks(Prone) 6. Side Drops
FINISHERS FINISHERS FINISHERS
Burpees(Single Leg) Sprinters Switch High Knees
1. Reverse Walk 1. Trx Row
2. Squat Variations 2. High Knees
3. Pull Up(Prone) 3. Curtsy Lunges Hop
4. Tuck(2) + Climbers(4) 4. Mountain Climber(Slow Variation)
5. Standing Side Drop 5. Side Plank Switch
6. Plank Hold (Elbow) 6. Side Tucks
FINISHERS FINISHERS
Elbow Pike Roll Out(Elbow)

COOL DOWN : 5 minutes - 10 minutes

FREEWEIGHT(DUMBBELL)
MOBILITY : 10 minutes (2 Round X 1 minute) --- DB : Dumbbell, St.Leg : Straight Leg,
Fwd-Bwd : Forward-Backward, Alt : Alternate

1.Jog (At a place) 2.T-Rotation(Plank) 3.Inch Worm 4.Skipping(Mimic) 5.High Knees

WORKOUTS : (25 minutes - 30 minutes)

1. Squat + Press Rotation(same Side) 1. DB Push Press 1. Squat + Alternate Press


2. Dumbbell Row(Unilateral) 2. DB Lateral Lunges 2. Lunges(Forward-Backward)
3. Lunges + WoodChopper(L-H) 3. Rows + Cross Climber 3. Dumbbell Windmill
4. Dumbbell Tap(Plank) 4. Elbow Plank(Side Drag) 4. Burpees + Overhead Press
5. Cross Knee Strike(Dumbbell) 5.Supine Press + Leg Raise 5. SitUp Chop(St.Leg)
6. Overhead DB High Knees 6.SitUp Press 6. DB Plank Fwd-Bwd Drag
FINISHERS FINISHERS FINISHERS
Dumbbell Press Jack Scissors(2)+Jack Press(2) DB Pull Over + Toe Touch

1. DB Front Squat 1. DB Reverse Lunges + Rotation


2. DB Modified Burpees 2. Neutral Seated Press(Bent Knee)
3. Supine Thruster + Press 3. DB Row to Stand
4. Side Plank + DB Raiser 4. DB Oblique Twisters
5. Lunges + DB Lateral Raise 5. Push up + Rower(2)
6. Quick DB Knee Striker(Alt) 6. DB Flye + Leg Raiser
FINISHERS FINISHERS
DB Squat Hold + Half Burpee Knee Tucker(3) to Stand

COOL DOWN : 5 minutes - 10 minutes


PLYOMETRIC & CORE (BODYWEIGHT)

MOBILITY : 10 minutes (2 Round X 1 minute) --- RB : Resistance Band, SB : SuperBand,


SDL : Single Leg Deadlift,St.Leg : Straight Leg,
WGS : World Greatest Stretch

1.RB Row 2.SB Front And Lateral Raise 3.SB Overhead Stretch 4.WGS 5.Butt Kicks

WORKOUTS : (25 minutes - 30 minutes)

1. Tuck Jump 1. Floor Tap Jump 1.Pulse Squat(2) + Jump


2. Split Lunges 2. Plank Hop Over 2. Tuck Jump + High Knees(4)
3. Elbow to Palm Plank 3. SDL to Hops(Explosive) 3. Plank Jack
4. In-Out Squat 4. RollOver to Burpees 4. Bear Crawl
5. Lateral Plank Walk 5.PushUp to ShoulderTap 5. Reverse Plank
6. Side Plank Cross Cruchers 6.Plank Lateral Switch 6. Dolphin Plank
FINISHERS FINISHERS FINISHERS
Skier Hop Speed Cross Climbers Alternate V-Up(St. Leg)

1. In-Out(Lateral Hop) 1. Squat(2) + Lunges(2)


2. Lunge to Knee Raise Hop 2. Side Sit Thru
3. InchWorm + Push Up 3. Cross Knee Tap(Plank)
4. Donkey Kicks 4. Rolling to Stand
5. Ankle Taps (Plank) 5. Side Plank + Oblique Crucher
6. Side Plank Drop 6. Tricep Walk
FINISHERS FINISHERS
Jumping Climber Spider Switch

COOL DOWN : 5 minutes - 10 minutes


40 : 20 (HIGH INTENSITY INTERVAL TRAINING)
(BODYWEIGHT + DUMBBELLS + KETTLEBELL)

MOBILITY : 10 minutes (2 Round X 1 minute) --- KB : Kettlebell, DB : Dumbbell

1.InchWorm 2.CrossKicks(Hand to Toe) 3.Carb Reach 4.Plank T-Rotation 5.Skipping(Mimic)

WORKOUTS : (25 minutes - 30 minutes)

1. DB Front Squat + Rotation 1. KB Windmill 1. KB Squat to Lateral Lunges


2. Knee Walk 2. KB Swings 2. KB Switch Push UP
3. DB Push Press 3. DB Row to Climbers 3. DB Modified GetUp
4. KB Swings 4. KB Lunge to Press 4. DB Rower
5. Carb to Toe Touch 5. DB Supine Climbers 5. Tricep Walk
6. Plank Cross Knee Tucks 6.Supine Toe Tap 6. DB Flye to LegRaiser
FINISHERS FINISHERS FINISHERS
Bull Dog Hopper Plank Tuck Hop Lateral Hop to Bull Dog

1. KB Pass Under Lunges 1. KB Catch and Press


2. KB WindMill 2. KB Swings
3. Push Up to DB Side Drag 3. Triceps Walk
4. DB Press Jack 4. DB Lunge to Press
5. Plank Jack + DB Row 5. Figure 8 Leg Raises
6. Sit Up to OverHead Press 6. DB High to Low Chop
FINISHERS FINISHERS
Skier Hop 2 Supine Toe Tap + 4 CrossOver

COOL DOWN : 5 minutes - 10 minutes

LesMills PROGRAM (BODY BALANCE) or MOBILITY & FLEXIBILITY

*As per Trainer Workout Schedule or as per Les Mill release Track.
LesMills PROGRAM (BODY COMBAT) or OTHER PROGRAM

*As per Trainer Workout Schedule or as per Les Mill release Track.

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy