GP Life Heart Check Workout
GP Life Heart Check Workout
GP Life Heart Check Workout
BEGINNER - NO PUMP
(50 TOTAL)
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BEGINNER - NO PUMP (TO 25),
1 PUMP (TO 25)
(50 TOTAL)
3
BEGINNER - 1 PUMP
(50 TOTAL)
4
BEGINNER - 1 PUMP (TO 25),
2 PUMP (TO 25)
(50 TOTAL)
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INTERMEDIATE- BURPEE:
5 PUMP
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ADVANCE - BURPEE
ROUTINE
• Video Example 2 - 5 Pump Navy Seal Straight Leg with 1 set total
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BODY WEIGHT - LEGS
BEGINNER - BODY WEIGHT LEGS
This routine will be ran as a dropdown ladder set... 1st routine, sets of
40... 2nd routine, sets of 30... 3rd routine, sets of 20... and then back up...
20,30,40. In between each routine, finish with Wall Sits for the amount of time
on reps... 40 seconds, 30 seconds, 20 seconds, etc.
Perform each exercise with 30 second rest (1 min max)... After completion of
these 3 exercises, finish with Wall Sits for the amount of time in seconds for
reps... Go back to the top and start the downward ladder
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ADVANCE - BODY WEIGHT LEGS
This Workout is an advanced body weight leg routine... The structure of the
workout goes as follows:
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Routine # 3 - Performed as a Superset... 4 Rounds Total... 30 Seconds of
Rest after each Superset
• Exercise # 4 - Body Weight Wall Sits for 10 Seconds (30 Seconds Rest)
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Body Weight Squat - Example Video (See Routine 1)
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BODY WEIGHT- HIIT
(CARDIO)
BEGINNER - HIIT (CARDIO)
• Perform both exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds...
• Perform both exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds...
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• Perform both exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds...
• Perform both exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds...
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ADVANCE - HIIT (CARDIO)
• Perform all exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds... Then move
on to the next routine
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• Perform all exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds... Then move
on to the next routine
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• Perform all exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds... Then move
on to the next routine
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• Perform all exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds... Then move
on to the next routine
*Overview* - This High Intensity Interval Training Workout will consist of 4 routines, with 2
exercises in each routine... In each routine perform both exercises back to back with zero rest
and a total of 30 seconds of rest between rounds... Complete each routine 4 times before
moving to the next routine...
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MOTIVATION- (M)100
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• Video Example 1 - 1 Pump Burpee with 3 sets total
OVERVIEW:
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OTHER VIDEO WORKOUTS
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THOR’S HAMMER (1000 PUSHUPS)
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