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Combat Conditioning Workout Plan

The document outlines a structured workout plan consisting of multiple rounds with specific exercises, repetitions, and rest periods. Each round includes exercises such as Single Leg Stretch, Bodyweight Squats, and Jumping Jacks, with a focus on gradually increasing intensity. It also includes notes on modifying the program based on individual fitness levels and emphasizes the importance of not overexerting, especially in the first week.

Uploaded by

Fatima ZOra El
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61 views2 pages

Combat Conditioning Workout Plan

The document outlines a structured workout plan consisting of multiple rounds with specific exercises, repetitions, and rest periods. Each round includes exercises such as Single Leg Stretch, Bodyweight Squats, and Jumping Jacks, with a focus on gradually increasing intensity. It also includes notes on modifying the program based on individual fitness levels and emphasizes the importance of not overexerting, especially in the first week.

Uploaded by

Fatima ZOra El
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

2 Min

‫دواﺋر اﻟذراع‬ ‫دواﺋر اﻟورك‬ ‫ﻟفّ اﻟﻛﺗﻔﯾن‬ ‫ﺗﺄرﺟﺢ اﻟﺳﺎق ﻣن ﺟﺎﻧب‬


Warm up: ‫إﻟﻰ ﺟﺎﻧب‬

Workout Plan
Program Round 1 Round 2 Round 3
# Exercises Reps Rest # Exercises Reps Rest
Single Leg Stretch
[Link] 08/10 20 sec Bodyweight Squats
[Link] 10 20 sec
Double Leg Stretch
[Link] 08/10 20 sec [Link]
High Knees 10 20 sec
1
k

08/10
[Link]
Scissors 20 sec [Link]
Butt Kicks 10 20 sec Repeat round 1 or 2
ee

The Hundred
[Link] 08/10 20 sec [Link]
Jumping Jacks 10 20 sec
W

Double Leg Lower & Lift 08/10 20 sec [Link]


front jumping jack 10
[Link] 20 sec
5 min rest 5 min rest
# Exercises Reps Rest # Exercises Reps Rest
Single Leg Stretch 08/10 20 sec Bodyweight Squats 10 20 sec
Double Leg Stretch 08/10 20 sec High Knees 10 20 sec
2
k

Scissors 08/10 20 sec Butt Kicks 10 20 sec Repeat round 1 or 2


ee

08/10 20 sec 10 20 sec


W

The Hundred Jumping Jacks


Double Leg Lower & Lift 08/10 20 sec front jumping jack 10 20 sec
5 min rest 5 min rest
# Exercises Reps Rest # Exercises Reps Rest
Single Leg Stretch 12-14 20 sec Bodyweight Squats 15 20 sec
Double Leg Stretch 12-14 20 sec High Knees 15 20 sec
3
k

Scissors 12-14 20 sec Butt Kicks 15 20 sec Repeat round 1 or 2


ee

The Hundred 12-14 20 sec Jumping Jacks 15 20 sec


W

Double Leg Lower & Lift 12-14 20 sec front jumping jack 15 20 sec
5 min rest 5 min rest
# Exercises Reps Rest # Exercises Reps Rest
Single Leg Stretch 12-14 20 sec Bodyweight Squats 15 20 sec
Double Leg Stretch 12-14 20 sec High Knees 15 20 sec
4
k

Scissors 12-14 20 sec Butt Kicks 15 20 sec Repeat round 1 or 2


ee

The Hundred 12-14 20 sec Jumping Jacks 15 20 sec


W

Double Leg Lower & Lift 12-14 20 sec front jumping jack 15 20 sec
5 min rest 5 min rest
# Exercises Reps Rest # Exercises Reps Rest
Single Leg Stretch 12-14 20 sec Bodyweight Squats 15-25 20 sec
Double Leg Stretch 12-14 20 sec High Knees 15-25 20 sec
5
k

Scissors 12-14 20 sec Butt Kicks 15-25 20 sec Repeat round 1 or 2


ee

The Hundred 12-14 20 sec Jumping Jacks 15-25 20 sec


W

Double Leg Lower & Lift 12-14 20 sec front jumping jack 15-25 20 sec
5
k
Repeat round 1 or 2

ee
W 5 min rest 5 min rest
# Exercises Reps Rest # Exercises Reps Rest
Single Leg Stretch 12-14 20 sec Bodyweight Squats 15-25 20 sec
Double Leg Stretch 12-14 20 sec High Knees 15-25 20 sec
6
k

Scissors 12-14 20 sec Butt Kicks 15-25 20 sec Repeat round 1 or 2


ee

The Hundred 12-14 20 sec Jumping Jacks 15-25 20 sec


W

Double Leg Lower & Lift 12-14 20 sec front jumping jack 15-25 20 sec
5 min rest 5 min rest

.‫ﯾﻣﻛن ﺗﻌدﯾل اﻟﺑرﻧﺎﻣﺞ ﺣﺳب اﻟﻘدرة اﻟﺑدﻧﯾﺔ‬


NOTE: .‫ﻣن اﻷﻓﺿل ﻋدم اﻹﺟﮭﺎد ﺧﺎﺻﺔ اﻻﺳﺑوع اﻻول‬

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