Scribd
Upload
38 views6 pages

Burst

The document outlines a full body workout routine including slow dynamic stretches, fast dynamic exercises, strength training, conditioning, bodyweight exercises, core exercises, and tests. The routine includes exercises like squats, pushups, lunges, planks, and incorporates sprints, burpees and box jumps for conditioning.

Uploaded by

Hari Mallavarupu
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
38 views6 pages

Burst

The document outlines a full body workout routine including slow dynamic stretches, fast dynamic exercises, strength training, conditioning, bodyweight exercises, core exercises, and tests. The routine includes exercises like squats, pushups, lunges, planks, and incorporates sprints, burpees and box jumps for conditioning.

Uploaded by

Hari Mallavarupu
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/ 6

Slow dynamic

Neck Cars 3 each


Shoulder Cars 3 each
Hip Cars 5 each
Ankle Cars 3 each
Heal walk 10 yards
toe walk 10 Yards
Heal - Toe walk 10 Yards
Prone Swimers 10 reps
Bird Dog 10 reps
Cat/Camel 10 reps
plank 60 sec
side plank 30 sec both sides
Fast dynamic
Groiner T Spine rotation 3 each side
Groiner double leg V reach 5 reps
Sit out 5 reps
Squat Jax 10 reps
Full Body Strength duration/Sets Reps Tempo
Squats 5 minutes 5/30sec 0.3.2.0
incline pushups 5 minutes 5/30sec
back ward lunges 3 20
Hip Thrust 3 25
W raise / Y raise superset 3 15
side Lying Abduction 2 25-30
CORE
90/90 Crunch 3 6
Roll Ups 3 6
Slow dynamic
Neck Cars 3 each
Shoulder Cars 3 each
Hip Cars 5 each
Ankle Cars 3 each
Heal walk 10 yards
toe walk 10 Yards
Heal - Toe walk 10 Yards
Prone Swimers 10 reps
Bird Dog 10 reps
Cat/Camel 10 reps
plank 60 sec
side plank 30 sec both sides
Fast dynamic
Groiner T Spine rotation 3 each side
Groiner double leg V reach 5 reps
Sit out 5 reps
Squat Jax 10 reps
Conditioning Workout duration/Sets Reps
Warmup Jog 5 minutes
Burst (20sprint/40 jog) 10 minutes (20/40) 10
Cooldown 5 minutes
Slow dynamic
Neck Cars 3 each
Shoulder Cars 3 each
Hip Cars 5 each
Ankle Cars 3 each
Heal walk 10 yards
toe walk 10 Yards
Heal - Toe walk 10 Yards
Prone Swimers 10 reps
Bird Dog 10 reps
Cat/Camel 10 reps
plank 60 sec
side plank 30 sec both sides
Fast dynamic
Groiner T Spine rotation 3 each side
Groiner double leg V reach 5 reps
Sit out 5 reps
Squat Jax 10 reps
Alactic Speed Conditioning duration/Sets Reps
squats 10 minutes 5/30sec
incline pushups 10minutes 5/30sec
Slow dynamic
Neck Cars 3 each
Shoulder Cars 3 each
Hip Cars 5 each
Ankle Cars 3 each
Heal walk 10 yards
toe walk 10 Yards
Heal - Toe walk 10 Yards
Prone Swimers 10 reps
Bird Dog 10 reps
Cat/Camel 10 reps
plank 60 sec
side plank 30 sec both sides
Fast dynamic
Groiner T Spine rotation 3 each side
Groiner double leg V reach 5 reps
Sit out 5 reps
Squat Jax 10 reps
BW Basics duration/Sets Reps
Power Squat 3 25
side lunges 3 20
Glute Bridge 3 25sec
Pike Hold 3 25sec
Knee Pushups 3 10
Superman 3 40 sec
CORE
Heel to Heaven's 3 8
Hand back knee Tucks 3 6
ISO Reverse Crunch 3 6
Slow dynamic
Neck Cars 3 each
Shoulder Cars 3 each
Hip Cars 5 each
Ankle Cars 3 each
Heal walk 10 yards
toe walk 10 Yards
Heal - Toe walk 10 Yards
Prone Swimers 10 reps
Bird Dog 10 reps
Cat/Camel 10 reps
plank 60 sec
side plank 30 sec both sides
Fast dynamic
Groiner T Spine rotation 3 each side
Groiner double leg V reach 5 reps
Sit out 5 reps
Squat Jax 10 reps
"Bumps...Jumps..Jacks!" duration/Sets Reps
Burpees 7 10
Box Jumps 7 12
Jumping Jacks 7 40

Notes
you will continue to do this 3minute circuit for 7 times
Workout time = 21minutes
the only rest you will earn by completing the set as
early as possible
Slow dynamic
Neck Cars 3 each
Shoulder Cars 3 each
Hip Cars 5 each
Ankle Cars 3 each
Heal walk 10 yards
toe walk 10 Yards
Heal - Toe walk 10 Yards
Prone Swimers 10 reps
Bird Dog 10 reps
Cat/Camel 10 reps
plank 60 sec
side plank 30 sec both sides
Fast dynamic
Groiner T Spine rotation 3 each side
Groiner double leg V reach 5 reps
Sit out 5 reps
Squat Jax 10 reps

Animal Flow Duration Sets


Duck Walk 40sec 3
Bunny Hops 40sec 3
Crab Walk 40se 3
Horse Walk 40sec 3

Core Duration Sets


Crunches 15 3
Leg raises 12 3
Russian twist 20 3

CORE TEST Duration Sets


plank Max Time 1
Hollow body hold MAX Time 1

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