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

-Ab Pullovers
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

-Battle Ropes
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

-Box Jumps
30 x 2 sets


About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

Leave a Reply