WORKOUT ROUTINE

BELOW IS A ROUTINE I PUT TOGETHER FOR THE MEMBERS OF MY RESPONSE TEAM.  IT IS VERY BASIC AND SHOULD FIT IN WELL WITH ANY ROUTINE YOU ARE CURRENTLY DOING.  I RECOMMEND A DAY OF REST IN BETWEEN EACH WORKOUT. 

SAMPLE PROGRAM FOR THREE TRAINING DAYS PER WEEK

·        DAY ONE CIRCUIT:  30 SECOND JOG OR WALK, SUB MAX PULLING VARIATION (PULL UP, MIXED GRIP PULL UP, CHIN UP, INVERTED ROW), 30 SECONDS OF A LUNGE VARIATION (BODY WEIGHT ONLY, JUMPING, REVERSE, SIDE, STEP UP) AND 30 SECOND PLANK VARIATION ( PUSH UP HOLD, REGULAR, MOVING, SIDE).  DO NOT REST UNTIL AL L THE EXERCISES ARE COMPLETED.  THE AMOUNT OF REST TAKEN BETWEEN CIRCUITS WILL VARY DEPENDING ON EACH TEAM MEMBERS CONDITIONING.  YOUR GOAL IS TO NOT REST AT ALL BETWEEN CIRCUITS!!  REPEAT THE CIRCUIT 3-5 TIMES.

·        DAY TWO CIRCUIT:  30 SECOND JOG OR JUMP ROPE, 30 SECOND SQUAT VARIATION (REGULAR, JUMP, STAGGERED, WALL), 30 SECOND PUSH UP VARIATION (REGULAR, PLYO, CLOSE, WIDE, PIKE, HANDSTAND, DECLINE, INCLINE), SUB MAX PULLING VARIATION AND 30 SECOND PLANK VARIATION.   THE AMOUNT OF REST TAKEN BETWEEN CIRCUITS WILL VARY DEPENDING ON EACH TEAM MEMBERS CONDITIONING.  YOUR GOAL IS TO NOT REST AT ALL BETWEEN CIRCUITS!!  REPEAT THE CIRCUIT 3-5 TIMES.

·        DAY THREE CIRCUIT:  25 MOUNTAIN CLIMBERS, 8 REPS PULLING VARIATION, 5 SQUAT THRUSTS AND 5 BEAR CRAWLING PUSH UPS.  REPEAT THIS CIRCUIT AS MANY TIMES AS POSSIBLE IN 15 MINUTES.  THIS CIRCUIT CALLS FOR VERY LIMITED REST.