A warm-up should be conducted as the first portion of each training session. The warm-up prepares your body for movement, training and enhanced performance. It lifts your heart rate, increases blood flow to muscles, and elevates your body's core temperature. Additionally, it improves flexibility by warming connective tissue (ligaments and tendons) and reduces the risk of injury.
The training session was designed as total body workout. The calisthenics portion featured air squats, pull-ups and push-ups. The calisthenics session was followed by loaded sprints and a 3-mile jog.
EXERCISE(S)
|
SETS
|
REPETITIONS
|
|---|---|---|
Partial lunge with twist/Hip thrust/Partial squat/High-knee walk/Standing quadriceps stretch/High-knee walk/Standing glutes stretch/Donkey kicks/Butt kicks
|
1
|
5
|
Front plank
|
1
|
30 seconds
|
Side plank
|
1
|
15 seconds each
|
Air squat
|
1
|
30 seconds
|
Pull-up*
|
3
|
1
|
Push-ups
|
3
|
3
|
Air squats
|
3
|
3
|
Pull-ups
|
10
|
2
|
Push-ups
|
10
|
4
|
Air squats
|
10
|
6
|
Loaded sprints**
|
5
|
10m
|
Jog
|
1
|
3 miles
|
Stretching: Calf/Hamstring/Groin/ Quadriceps/Lower back/Triceps/Hip flexor/Deltoids
|
1
|
15 seconds each
|
* Chin-ups or Pull-ups ** Wearing a weighted back pack
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