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F.A.S.T.

Functional Aerobic Strength Training

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1st group set
10 Dumbbell press
10 Hands off the ground Push-ups

2nd group
300 Sit-ups Variations

Warm-up: 75 jumping jacks 10 burpees (Run opt.)High Intensity Intervals:
30 seconds of mountain climbers
30 seconds recovery
30 seconds burpees
30 seconds recovery

Sprint level: 1-3x
Super level: 4-5x
Beast level: 5+x

Do your mountain climbers and burpees at a high tempo. Push yourself, but always remember to maintain form.

Main set:
Run 30-60 minutes at an easy to moderate pace with 10-30 burpees every 10 minutes.

Main set:
1 minute each exercise
Bodyweight squats
Plank
Wall sit
Burpees
Hanging leg raises

Sprint level: 3 rounds
Super level: 4 rounds
Beast level: 5 rounds

Run 1/2 mile
30 crunches
Run 1/2 mile
15 hanging knee raises
Run 1/2 mile
1 minute plank
Run 1/2 mile
1 minute plank

Sprint level: x1
Super level: x2
Beast level: x3

30-30-30

Main set:
30 seconds push-ups
30 seconds crunches
30 seconds plank

Sprint level: 3x
Super level: 4x
Beast level: 5x

Main set:
15 burpees
15 pull-ups
15 box jumps
15 sandbag squat-throws
50 crunches
50 bodyweight squats
50 jumping lunges
5 rope climbs or 25’ bear crawls
Run 1.5 miles