Bring Your AED
Hope you brought your inhalers, because this full-body routine relies on cardio, muscular endurance, and a lot of motivation.
Something to note- drop sets. If you can, view this video; it’s only a few second. If you cannot, I’ve done my best to explain them.
Good luck viewers, good luck.
-30 pull ups
preferably on gymnastic rings, but a straight bar will suffice.
-Decline Cable Crossovers
drop-set; use a weight that you think you can only get 10-12 reps, and do as many as you can. Immediately drop the weight lower, and do as many repetitions until failure; and repeat the drop.
-Lat Pull downs
drop-set; dropping it three times (just like the cable crossovers)
-Cable Machine Curls
use a flat bar, drop-set, dropping three times
use cable machine with rope attachment, pull from behind your head and toward one hip, alternate hips
-Pyramid Jog on the treadmill in 1 minute intervals at the following speeds:
6mp, 7mph, 8mph, 9mph, 8mph, 7mph, 6mph
5 minutes in total. Differe
-Jump rope – 10 minutes
2 minutes each: Regular, Running, Double Jumps, One-footed (switch feet every five jumps)
-Decline Bench sit-ups
30, using med ball
-Hold 5lb dumbbell, do Jab-straight punch combination
50 combo completions in each side’s stances
-Decline Push ups
Use a bench, a bar, or something else to elevate your upper body while keeping your feet on the ground. 50 reps
-Pull ups 2 sets
25 – use the machine that provides aid if needed
30 x 2 sets
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