Bodyweight (Iso-Ballistic) M.I.T Routine
A) 5 CONSECUTIVE Sets of 4 reps each exercise with a 15 second static hold between EACH Rep maintaining constant tension on the muscles until moving on to the next exercise.
1) Plyo Pull-Ups or Chin-Ups if pull-ups are too difficult
2) Plyo Push-Ups
3) Plyo Jumps
B) 10 Hills or 100 Yard Sprints of Increasing Effort
Sprints 1 and 2 @ 50% Max
Sprints 3 and 4 @ 75% Max
Sprints 5,6,7,8,9 and 10 @ Maximum Effort (all out)
OR - Alternative Cardio is: 20 minute Stair Sprints alternating between single and double step sprints each time up but always jogging back down. Maximum Effort on each foot step going up and recovering on the way down for 20 consecutive minutes. If your legs need a break you can incorporate sets of push-ups and/or towel recline body pulls AFTER each sprint up.
1) Plyo Pull-Ups or Chin-Ups if pull-ups are too difficult
2) Plyo Push-Ups
3) Plyo Jumps
B) 10 Hills or 100 Yard Sprints of Increasing Effort
Sprints 1 and 2 @ 50% Max
Sprints 3 and 4 @ 75% Max
Sprints 5,6,7,8,9 and 10 @ Maximum Effort (all out)
OR - Alternative Cardio is: 20 minute Stair Sprints alternating between single and double step sprints each time up but always jogging back down. Maximum Effort on each foot step going up and recovering on the way down for 20 consecutive minutes. If your legs need a break you can incorporate sets of push-ups and/or towel recline body pulls AFTER each sprint up.