Things You'll Need:
- Weights, Barbells
- Spotter
- Backpack
- Drinking Water
- Protein Shake
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Step 1
* Make sure you are hydrated before workout. Do not eat anything heavy beforehand. Warm up your legs first by running for a few minutes
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Step 2
* Do 8 traditional bend over and touch your toes exercises, slowly
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Step 3
* Do 5-6 sets, 6-8 reps of squats with about 50% to 60% of your body weight added on and lifted, explosively but controlled... use weight belt and spotter if possible, please.
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Step 4
* Warm up and flex your shoulders for a minute or more and do 6 sets, 8 reps of bench presses equal to at least your own body weight... a spotter is always encouraged here, please
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Step 5
* Do 8 sets, 8 reps of shoulder presses 30 lbs or whatever you can handle easily
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Step 6
* Get a back pack and load it with about 10-15 lbs of items and jump up as high as possible 10 times, doing 5 sets... make sure you breathe in and out each time
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Step 7
* Do hanging reverse leg ups or regular sit-ups of 8 sets, 8 reps for core strength ... add 5-10 lbs on chest if you do regular sit-ups
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Step 8
* Sprint for about 1 minute intervals, 5 times.
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Step 9
* Drink a protein shake afterwards
* You will should also become stronger and physically able to do better in most physical activities.
