Training Regiment

To make your work out harder and get maximum results faster wear a lot of heavy layers. I wear A tee-shirt,under armour cold gear, and two hoodies. I also wher a pair of PJ botoms a pair of my Jiu-Jitsu pants then a pair of runing pants. I also where two pairs of socks

WARM-UP AND STRECH

ROUND1: Toneing and strength
Push-ups untill failure
Sit-ups untill failure

Leg-lifts untill failure

Dead-bugs untill failure
Neck-lifts untill failure
Squats untill failure
Calf raises untill failure


ROUND 2: Cardio, speed, and agility
Run 3 Miles at a moderate pace should be done in about 22 minutes or less
Foward roll 30 times
Backward roll 30 times
Side roll 30 times
50 Sprawls

Punch a heavy bag or shadow box for 5 minutes

Jump rope for 5 minutes
Repeat sprawls
Repeat boxing


Round 3: Rest and Strech


Round4: Repeat Muscle and strength with less layers if you were weraing any


Round 5: Repeat Cardio,Speed and Agility with less layers if you were wearing any


Estimated workout time: 2 hours