JRAT Prep workout

 

        JRAT PREP

WORKOUT #1

Always, if you haven’t been very active, consult with physician before starting any rigorous fitness program or diet.

Start each workout with a warm-up/stretch. We call it dynamic stretching when you involve movement. Examples are high stepping in place, jumping jacks, toe touches, jump rope, jog, Do this for 5 minutes. Pick one and do it at a slow but continuous pace.

You can repeat this workout 3 days a week. One on, one off or, one on, two off. Your choice, just not two or three days in a row. Always give yourself a day or two for recovery. On your off days you can do some jogging or treadmill or biking.

Workout:

·         Do as many burpees as you can for 1 minute (also called up-downs or 8 count bodybuilders)

·         Kettle Bell Swings-Use a free weight, or dumbbell or whatever you have to swing between legs and up to eye level like as if you were doing the Kiser sled for 25 reps (no more than 45lb, or less) ** Keep knees bent and prevent curving your back, keep it straight!

·         Do 25 air squats in place-try to get as low as possible

·         Do as many pushups as you can for 30 seconds

·         Sit on ground, utilize a rope, attach it to something heavy and pull on it towards you in a rowing position. Mimicking the rope pull station. Place weighted object as far away from you as possible. This should take 1 min. you may need to reset quickly if you don’t have the room. (heavy object could be hose roll, KB, steel plate, sled, tire, etc...)

·         Do 30 seconds of wall squats (sit up against wall in squat position, hold for duration)

·         Run, or jog , or jumping jacks for 2 minutes

·         Finish with as many burpees as possible in 1 minute

 

Burpees-some call it up downs, or body builders, or squat thrusts. Kettle Bell swings and burpees are easily shown on any free YouTube video if pictures aren't enough.

ALWAYS FINISH WITH 5 – 10 MINUTES OF STATIC STRETCHES. HOLD FOR 15-20 SECONDS

DON’T FORGET TO DRINK PLENTY OF WATER BEFORE, DURING AND ESPECIALLY AFTER WORKOUT.

STOP WORKOUT IF YOU FEEL SHARP PAIN OR IF YOU ARE DIZZY AND DON’T FEEL RIGHT. IF THIS PERSISTS, CONTACT PHYSICIAN.

IF YOU ARE NOT ACTIVE OR HAVE ANY MEDICAL CONDITIONS, CONSULT YOUR PHYSICIAN BEFORE STARTING ANY NEW FITNESS OR DIET ROUTINE.