GET IN SHAPE
45 minutes workout
to get you in shape
during 6 weeks
Before you start
WARM-UP
Whole training should take about 40 - 45 minutes of your time
depending on your fitness level.
Length:
10 minutes
Exercise:
alternating jumps with Quattro (3 minutes)
skipping rope (3 minutes)
dynamic stretching
Don’t underestimate difficulty and always do proper warm-up
and cool-down so you don’t hurt yourself.
W
Alternating Jumps with QUATTRO
Warm-up (10 minutes)
1
Jumping Lunges
6
Combat Burpees
2
Beast Grip
7
First Step Acceleration
3
Lunge Press or Dyn. Strike
8
Double Whips
4
Sprints
9
Paddling
5
Mountain Climbers
C
Cool-down (5 minutes)
10
Frog Jumps
Do 3 rounds of each exercise with rests between them:
Beginner
20 seconds exercise / 20 seconds rest
Intermediate 30 seconds exercise / 20 seconds rest
Advanced
40 seconds exercise / 20 seconds rest
Pro
50 seconds exercise / 10 seconds rest
Execution:
» Stand facing away from the anchor point.
» Stance with knees slightly bent in a split stance.
» Switch legs and arms with resistance ropes attached to your
wrists and ankles.
» Fully extend your arms copying the line of the body, ending in the
line with the head.
» Right leg goes forward together with left arm and changing
to the opposite during the jump.
» Maintain tighten core, straight back and right posture, this exercise will elevate your heart rate
1. JUMPING LUNGES
2. BEAST GRIP
Training tool used: GUN-eX® ROCKET
Training tool used: GUN-eX® COBRA
Execution:
» Stand facing away from the anchor point.
» Attach the hip belt or X-harness with wire carabiner
to short strap of your ROCKET rope.
» Place feet in a split stance with knees slightly bent.
» Perform jump forward into the lunge, rear leg bent in the knee.
» Change legs with the every jump.
Execution:
» Stand facing the anchor point.
» Grip the GUN-eX® COBRA rope on the sleeve.
» Place feet in a wide squat stance.
» Pull back, arm over arm until you hit the end and the rope
is fully stretched.
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Progression tip:
» Always engage the core and stabilize the lower back
and maintain a neutral body position.
» For more intensity keep the rear knee off of the ground.
Progression tip:
» Pull back with 2 ropes in a row connected by carabiner,
it will enhance the training effect.
3. LUNGE PRESS OR DYNAMIC STRIKE
4. SPRINTS
Training tool used: GUN-eX® CORE MACHINE
Training tool used: GUN-eX® COBRA
Execution:
» Stand facing away from the anchor point.
» Place feet in a parallel squat stance with knees slightly bent.
» Grip the bar with palms facing down.
» Perform press forward with both arms to full extension while
performing lunge forward.
Execution:
» Stand facing away from the anchor point.
» Use GUN-eX® hip belt or Unisex X-Harness connected
by carabiner to GUN-eX® COBRA rope.
» Focus on the start and place feet in a split stance, ready to react.
» Finger tips on the ground, left leg straight, right knee bent.
» Sprint forward till the end of the cover sleeve.
Lunge Press
Low Dynamic Strike
Progression tip:
» Stance in a split with knees slightly bent.
» Perform strike forward.
» Right rear leg is stabilizing the body, right arm is striking forward
to full extension, left arm is still in the same position, change
sides after each set.
Be aware of the maximum length of cover sleeve.
Progression tip:
» Add another resistance rope for more resistance.
» Use 2 ropes in a row connected by a carabiner for longer
distance.
5. MOUNTAIN CLIMBERS
6. COMBAT BURPEES
Training tool used: GUN-eX® QUATTRO
Training tool used: GUN-eX® QUATTRO
Execution:
» Stand facing away from the anchor point. Attach ankle cuffs,
optionally wrist cuffs can be attached.
» Place palms on the ground, be in a plank position. Stenghten your
core and raise knee towards the chest.
» Keep switching legs in high pace.
Execution:
» Stand facing away from the anchor point.
» Stance with knees slightly bent in split position .
» Perform jab punch (dynamic arm extension from front leg), direct
(dynamic arm extension from rear leg) and push-up. Jump back
to starting position on feet.
» Maintain tighten core and straight back.
Progression tip:
» Perform spiderman push up.
» Add kicks before each push up.
Jab, Jab, Direct, Push-up
7. FIRST STEP ACCELERATION
8. DOUBLE WHIPS
Training tool used: GUN-eX® ROCKET
Training tool used: GUN-eX® COBRA
Execution:
» Stand facing away from the anchor point.
» Use GUN-eX® ROCKET rope with hip belt or X-Harness.
» Focus on the start and place feet in squat stance ready to react.
» Take the first one or two steps - react, accelerate.
» Return back to the starting position.
Execution:
» Stand facing the anchor point.
» Grip the GUN-eX® COBRA ropes with shorter safety straps.
» Place feet in a wide squat stance.
» Make whips by synchronizing both arms up and down.
Be aware of the maximum length of cover sleeve.
Progression tip:
» Use cones or agility dots to run towards or around
change the direction as quickly as possible.
Progression tip:
» Make whips with energy and use resistance of the rope.
» Step back after 10 whips and use more resistance
of the ropes.
9. PADDLING
10. FROG JUMPS
Training tool used: GUN-eX® CORE MACHINE
Training tool used: GUN-eX® COBRA
Execution:
» Stand facing the anchor point.
» Parallel stance with knees slightly bent.
» Use one resistance rope attached to the bar.
» Grip the bar with opposite hand position.
» Pull back with right arm along the body, keep the right arm fully
extended during the whole movement, focus on your back muscles.
» Change your arms after each set.
Execution:
» Stand facing away from the anchor point.
» Use GUN-eX® COBRA rope with hip belt or X-Harness.
» Focus on jump and place feet in wide squat stance,
ready to react.
» Jump forward until you reach the end of the cover sleeve. Ideally
make 3 jumps forward and return back to the starting position.
» Use arms to generate kinetic energy for every jump.
» Start and end in deep squat for every jump.
Be aware of the maximum length of cover sleeve.
Progression tip:
» Perform the same in a split stance.
Progression tip:
» Place palms on the ground before each jump.
COOL-DOWN
Length:
Exercise:
5 minutes
cool down and do stretching exercises
Gear used in this training manual
GUN-eX® COBRA BASIC Kit
is is a basic training kit for upper body
and core conditioning. It is perfect for battle,
resistance and power rope training. Develop
your strength and power.
GUN-eX® ROCKET
is is the perfect tool for first step acceleration, agility training and reaction time. It is
great for smaller spaces. It is lightweight and
easy to transport.
GUN-eX® QUATTRO
is is the perfect tool for developing full body
dynamic strength, coordination and explosive
power. Provides more resistance to your every
move be it upper body, legs or your core.
GUN-eX® CORE MACHINE
is is the perfect training tool for core stability, coordination and explosiveness. It comes
in a convenient carry bag for easy transportation.
Learn more at www.gun-ex.com
www.gun-ex.com