GET IN SHAPE45 minutes workout

to get you in shapeduring 6 weeks

Before you start

Alternating Jumps with QUATTRO

Whole training should take about 40 - 45 minutes of your timedepending on your fi tness level.

Don’t underestimate diffi culty and always do proper warm-upand cool-down so you don’t hurt yourself.

Do 3 rounds of each exercise with rests between them:Beginner 20 seconds exercise / 20 seconds restIntermediate 30 seconds exercise / 20 seconds restAdvanced 40 seconds exercise / 20 seconds restPro 50 seconds exercise / 10 seconds rest

WARM-UP

Length: 10 minutes

Exercise: alternating jumps with Quattro (3 minutes) skipping rope (3 minutes) dynamic stretching

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 exer- cise will elevate your heart rate

W

C

1 6

2 7

3 8

4 9

5 10

Warm-up (10 minutes)

Cool-down (5 minutes)

Jumping Lunges Combat Burpees

Beast Grip First Step Acceleration

Lunge Press or Dyn. Strike Double Whips

Sprints Paddling

Mountain Climbers Frog Jumps

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.

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 eff ect.

1. JUMPING LUNGES 2. BEAST GRIP

pull

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.

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.

Low Dynamic Strike

Lunge Press

Progression tip:» Add another resistance rope for more resistance.» Use 2 ropes in a row connected by a carabiner for longer distance.

3. LUNGE PRESS OR DYNAMIC STRIKE 4. SPRINTS

Be aware of the maximum length of cover sleeve.

Training tool used: GUN-eX® QUATTRO Training tool used: GUN-eX® QUATTRO

Jab, Jab, Direct, Push-up

Execution:» Stand facing away from the anchor point. Attach ankle cuff s, optionally wrist cuff s 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.

5. MOUNTAIN CLIMBERS 6. COMBAT BURPEES

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 fi rst 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.

Progression tip:» Make whips with energy and use resistance of the rope.» Step back after 10 whips and use more resistance of the ropes.

Progression tip:» Use cones or agility dots to run towards or around change the direction as quickly as possible.

7. FIRST STEP ACCELERATION 8. DOUBLE WHIPS

Be aware of the maximum length of cover sleeve.

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 mus- cles.» 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.

Progression tip:» Place palms on the ground before each jump.

Progression tip:» Perform the same in a split stance.

9. PADDLING 10. FROG JUMPS

Be aware of the maximum length of cover sleeve.

COOL-DOWN

Length: 5 minutes

Exercise: cool down and do stretching exercises

Gear used in this training manual

GUN-eX® COBRA BASIC Kit

GUN-eX® ROCKET

GUN-eX® QUATTRO

GUN-eX® CORE MACHINE

Learn more at www.gun-ex.com

� 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.

� is is the perfect tool for fi rst step acceler-ation, agility training and reaction time. It is great for smaller spaces. It is lightweight and easy to transport.

� 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.

� is is the perfect training tool for core stabi-lity, coordination and explosiveness. It comes in a convenient carry bag for easy transporta-tion.

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