Air alert II workout

WORKOUT CHART Given is the Air Alert II workout Chart. Followit precisely doing the appropriate number of sets and repetitions given. (A repetition is completing one motion of an exercise and a set is repeating a repetition continuously a desired number of times to complete a cycle. Jumping rope 100 times [the desired cycle] continuously without resting is completing 1 set of 100 repetitions, and jumping rope 100 times continuously, then resting and jumping 100 times again is completing 2 sets of 100 repetitions). Do not over-work your muscles by doing too much but do not under-work them either by doing too little. Do exactly what is offered.

AIR ALERT II WORKOUT CHART

Date Week 1 2 3 4 5 6 7 8 9 10 11 12 Jumping Rope Sets 1 1 1 1 2 2 2 2 2 2 2 2 Reps 50 100 125 150 100 125 150 200 250 300 350 400 Calf Raises Sets 2 2 2 2 2 2 2 2 2 2 2 2 Reps 10 20 25 30 35 40 45 50 55 60 65 70 Step Ups Sets 2 2 2 2 2 2 2 2 2 2 2 2 Reps 10 15 15 20 20 25 25 30 30 35 35 40 Thrust Ups Sets 2 2 2 2 2 2 2 2 2 2 2 2 Reps 15 20 25 30 35 40 45 50 55 60 65 70 Burn Outs Sets 1 1 1 1 1 1 1 1 1 1 1 1 Reps 50 100 150 200 250 300 350 400 450 500 550 600

**COMMENTS** Jump Rope dont have one? . Pretend Calf Raises (moderate speed) ball of foot on step elevate up, as if in heels, and then slowly descend until heel drops belowstep. Step-ups (moderate speed) step up on a step or bench, drive opposite knee up to a 90 degree angle, then back down to the ground (alternate left and right). Thrust ups (moderate speed) Keep legs straight, knees locked, jump up as high as you can. Burn outs (fast speed) fast little hops (barely off the ground).