JUDO- FULL BODY WORK-OUT

CONFIDENCE AND ABILITY
JUDO- FULL BODY WORK-OUT

EXERCISE SETS / REPETITIONS REST PERIOD
BOX- JUMP 3 X 8 60seconds LATERAL BOX- JUMP 3 X 8 60 seconds SAND BAG CLEAN/ PRESS 3 X 10 60 seconds SAND BAG SHOULDERING 3 X 10 60 seconds SAND BAG SQUAT 3 X 10 60 seconds ROPE CLIMB 3 X 4 60 seconds CORN COB PULL-UP 3 X 6 60 seconds CLAP PUSH-UP 3 X 10 60 seconds BURPEE 3 X 10 60 seconds MOUNTAIN CLIMBER 3 X 20 60 seconds BEAR CRAWL 3 X 30 seconds 60 seconds
BENT-LEG DRAGON FLAG 3 X 10 no rest EXTENDED PLANK 3 X 75 seconds no rest AIR BICYCLE 3 X 20 60 seconds ELIPICAL TRAINER 1 X 20 minutes no rest

NOTES
BEAR CRAWL SHOULD BE 20-30 YARDS IN DISTANCE. INCORPORATES FREE WEIGHTS AND BODY WEIGHT EXERCISES. PROGRAM WILL HELP INCREASE STRENGTH AND MUSCLE ENDURANCE. GREAT FOR FUNCTIONAL STRENGTH.

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SOCIALICON
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