Chan's 6 week American Rendezvous prep course -David

Here is a workout I put together for Channie, this isnt really designed to like shred her muscles out, its purpose will be to release endorphins and to prepare her body for the abuse that the YAMAKASI will put her through in May.


2 sets of 10 push ups should be done everyday! Wednesdays will be harder with double the push ups (4 sets of 10 pushups)

Squat hops are to be done during odd weeks on wednesdays only, even weeks, squat hops are done on all three days.

Weeks 1,3,5 are to be done on Mondays, Wednesdays , Fridays.

Week	Leap ups	Step ups	Thrust ups	Burnouts	Squat hops
1	2x 10	2x 5	2x 10	1x 50	2x 10
3	3x 15	2x 10	2x 15	1x 100	2x 15
5	3x 20	2x 15	2x 20	2x 100	2x 20

　Weeks 2,4,6 are to be done Tuesday, Wednesday, Thursday.

Week	Leap ups	Step ups	Thrust ups	Burnouts	Squat hops
2	3x 10	3x 5	3x 10	2x 50	3x 10
4	4x 15	3x 10	3x 15	1x 150	3x 15
6	4x 20	3x 15	3x 20	1x 200	3x 20

Here are how the exercises are done

Leap ups:

Step ups:

Thrust ups:

Burnouts:

Squat Hops:

1 rep is: squat - little jump - squat - big jump