#1 Power Workout 

10 Plyometric Pushups
20 Box jumps (something 24 inch high)
10 *Burpee to Pull-ups

Perform as many rounds as possible in 10 minutes. Rest only as needed in-between rounds or exercises. Keep track of your rounds and try to beat it each training session.

*Burpees are when you drop to the ground in the pushup position, jump your feet in-between your hands then jump up and clap your hands over your head. In this case, you jump up to the bar and do a pull-up.

#2 Speed Workout

Stair or hill sprints (distance will vary)
5 handstand pushups
5 chin-ups
20 double unders (jump rope goes around twice with each jump.Takes some practice)

Perform as many rounds as possible in 10 minutes. Rest only as needed in-between rounds or exercises. Keep track of your rounds and try to beat it each training session.

#3 Endurance Workout 

1 mile run
10 sets of 20 pushups
10 sets of 10 pull-ups
10 sets of 30 air squats (hips at or below parallel)
1 mile run

Break up the sets as needed. Perform this workout only when you have a rest day the next day. It is very demanding and will require a day of complete rest. Keep track of your times.

*If you live in a place where you can chop wood or shovel snow, take advantage of this and add it to your regime.

 

Due to the current workload at Nutrition Genome, Alex is not able to answer questions at this time. Please check back soon!