7/30/2019 El Burro's Training Programs

1/3

Beginners I

Workout A Sets x Reps Workout B Sets x Reps Workout C

Stretch Stretch Stretch

Shoulders, lower back and legs. Shoulders, lower back and legs. Shoulders, ankles and legs.

Warmup

Stationary bike 2 min Stationary bike 2 min Stationary bike

Straight leg bridge with double leg curl on stability ball 1 x 10 Straight leg bridge with double leg curl on stability ball 1 x 10

Straight leg bridge with single leg curl on stability ball 1 x 6 each Straight leg bridge with single leg curl on stability ball 1 x 6 eachOpposite raise from four-point or push-up position 1 x 5 each Opposite raise from four-point or push-up position 1 x 5 each Main Exercises

Medicine bal l or cab le lateral chopping on s tabil it y bal l 1 x 6 each Medicine bal l or cab le lateral chopping on s tabi li ty bal l 1 x 6 each Rowing Machine

Reverse back/hip extensions on stability ball 1 x 8 Reverse back/hip extensions on stability ball 1 x 8

Mountain climbers 1 x 10 each Mountain climbers 1 x 10 each Escalator

1 x 10 each 1 x 10 each (1min15s slow 45s fast repeat)

2 x 12-14 2 x 12-14 Heavy bag

2 x 12-14 2 x 12-14 (2min rounds + 1min of rest)

2 x 12-14 2 x 12-14

2 x 10 steps 2 x 12-14 each

Lying leg thrusts 3 x 8 Lying leg thrusts 3 x 8 Walk

Reverse crunches 3 x 6 Reverse crunches 3 x 6

Ab bicycles 1 x 24 Ab bicycles 1 x 24 StretchLegs

Rope jumping (low 45s high 30s low 45s rest 90s) 2 sets Rope jumping (low 45s high 30s low 45s rest 90s) 2 sets

2 x 12-14 2 x 12-14 each

2 x 12-14 1 x 12-14

1 x 25 1 x 20 each

Stability ball crunches 1 x 10 Stability ball crunches 1 x 10

Alternating crunches 1 x 18 Alternating crunches 1 x 18

Bench crunches 1 x 18 Bench crunches 1 x 18

Heavy bag (low 45s high 30s low 45s rest 90s) 2 sets Treadmill (1min15s walk 45s jog repeat) 10 min

Program 1 by Marco Carrasco - 6 weeks. Week 1: A-B-A-C Week 2: B-A-B-C repeat

Warmup Warmup

Breakdancers Breakdancers

Main Exercises 1st set Main Exercises 1st set

Barbell Romanian deadlifts Barbell back squats

Barbell front squats Overhead dumbbell presses

Wide grip pronated lat pulldowns Barbell standard deadlifts

Walking lunges (up & back) One arm dumbbell rows

Abs 1st set Abs 1st set Cooldown

Intensity Intervals 1st set Intensity Intervals 1st set

Main Exercises 2nd set Main Exercises 2nd set

Barbell bench press Dumbbell step-ups

Barbell bent over rows Dumbbell bench press

Two arm swings One-arm swings

Abs 2nd set Abs 2nd set

Intensity Intervals 2nd set Intensity Intervals 2nd set

Cooldown and quick Stretch Cooldown and quick Stretch

http://www.youtube.com/watch?v=KpYEFiMYNbghttp://www.youtube.com/watch?v=nxjBgKQ8JmMhttp://www.youtube.com/watch?v=3dmQ38VHKP4http://www.youtube.com/watch?v=kGwk2XnyrrEhttp://www.youtube.com/watch?v=ltfFjwvUrHghttp://www.youtube.com/watch?v=qV0zfVD9xVohttp://www.youtube.com/watch?v=OI86kMJaFp0http://www.youtube.com/watch?v=h_jwaS4bWsghttp://www.youtube.com/watch?v=wIqylzBrAJUhttp://www.youtube.com/watch?v=rz-ZXvd95xMhttp://www.youtube.com/watch?v=ukNtVijLot8http://www.youtube.com/watch?v=bb-hoVYpuvkhttp://www.youtube.com/watch?v=Pf5dwwKEANkhttp://www.youtube.com/watch?v=2z9Uft8nQx4http://www.youtube.com/watch?v=YnnzTNfh-xohttp://www.youtube.com/watch?v=s4LIqbq_o94http://www.youtube.com/watch?v=QiKvU7BhnzMhttp://www.youtube.com/watch?v=QiKvU7BhnzMhttp://www.youtube.com/watch?v=QiKvU7BhnzMhttp://www.youtube.com/watch?v=s4LIqbq_o94http://www.youtube.com/watch?v=YnnzTNfh-xohttp://www.youtube.com/watch?v=2z9Uft8nQx4http://www.youtube.com/watch?v=Pf5dwwKEANkhttp://www.youtube.com/watch?v=bb-hoVYpuvkhttp://www.youtube.com/watch?v=ukNtVijLot8http://www.youtube.com/watch?v=rz-ZXvd95xMhttp://www.youtube.com/watch?v=rz-ZXvd95xMhttp://www.youtube.com/watch?v=wIqylzBrAJUhttp://www.youtube.com/watch?v=h_jwaS4bWsghttp://www.youtube.com/watch?v=OI86kMJaFp0http://www.youtube.com/watch?v=qV0zfVD9xVohttp://www.youtube.com/watch?v=ltfFjwvUrHghttp://www.youtube.com/watch?v=kGwk2XnyrrEhttp://www.youtube.com/watch?v=3dmQ38VHKP4http://www.youtube.com/watch?v=nxjBgKQ8JmMhttp://www.youtube.com/watch?v=KpYEFiMYNbghttp://www.youtube.com/watch?v=KpYEFiMYNbg

7/30/2019 El Burro's Training Programs

2/3

Beginners II

Workout A Sets x Reps Workout B Sets x Reps Workout C Tim

Stretch Stretch Stretch

Shoulders, lower back and legs. Shoulders, lower back and legs. Shoulders, ankles and legs.

Warmup

Stationary bike 2 min Stationary bike 2 min Stationary bike 3 min

Straight leg bridge with double leg curl on stability ball 1 x 10 Straight leg bridge with double leg curl on stability ball 1 x 10

Straight leg bridge with single leg curl on stability ball 1 x 6 each Straight leg bridge with single leg curl on stability ball 1 x 6 each Main ExercisesOpposite ra ise f rom four -po int or push -up position 1 x 5 each Opposite r aise fr om f ou r-poin t or push-up posit ion 1 x 5 each Rope jumping 3 roun

Medicine ball or cable lateral chopping on stability ball 1 x 6 each Medicine ball or cable lateral chopping on stability ball 1 x 6 each (2min rounds + 1min of rest)

Reverse back/hip extensions on stability ball 1 x 8 Reverse back/hip extensions on stability ball 1 x 8

Mountain climbers 1 x 10 each Mountain climbers 1 x 10 each Dirty Thirties (heavy bag) 2 roun

1 x 10 each 1 x 10 each

Rope jumping (low 45s high 30s low 45s rest 90s) 2 sets Rowing Machine (low 1 min high 30s repeat) 6 min Treadmill 12 min

CIRCU IT (repea t 3 times, 30s of rest be tween se ts) CIRCU IT (repea t 3 times, 30s of rest be tween se ts) (1min walk 1min jog repeat)

1 x 10-12 each 1 x 10-12 each

1 x 10-12 each 1 x 10-12

1 x 10-12 1 x 10-12 Walk 5 min

1 x 10-12 Barbell or dumbbel l incline presses 1 x 10-12

1 x 10-12 Box jumps 1 x 20 Stretch

1 x 10-12 1 x 10 each Legs1 x 15

Abs Abs

Decline board leg thrusts 2 x 8 Decline board leg thrusts 2 x 8

Lying leg thrusts 2 x 10 Lying leg thrusts 2 x 10

Reverse crunches 1 x 10 Reverse crunches 1 x 10

Ab scissors 1 x 8 Ab scissors 1 x 8

1 x 12 1 x 12

Ab bicycles 1 x 30 Ab bicycles 1 x 30

Stability ball crunches 1 x 12 Stability ball crunches 1 x 12

Alternating crunches 1 x 20 Alternating crunches 1 x 20

Bench crunches 1 x 20 Bench crunches 1 x 20

Heavy bag (low 45s high 30s low 45s rest 90s) 2 sets Escalator (low 1 min high 30s repeat) 6 min

Program 2 by Marco Carrasco - 6 to 8 weeks. Week 1: A-B-A-C Week 2: B-A-B-C repeat

Warmup Warmup

Breakdancers Breakdancers (form bycicle power rest, 30s each)

Intensity Intervals 1st set Intensity Intervals 1st set

Dumbbell reverse lunges (alternating legs) Dumbbell forward lunges (alternating legs)

One arm dumbbell rows Barbell bent over rows Cooldown

Dumbbell squat and presses Dumbbell Romanian deadlifts

Lat pulldowns

Dumbbell bench presses

Dumbbell step ups One arm dumbbell swingsTwo arm dumbbell swings

Stability ball hip flexion Stability ball hip flexion

Intensity Intervals 2nd set Intensity Intervals 2nd set

Cooldown and quick Stretch Cooldown and quick Stretch

http://www.youtube.com/watch?v=KpYEFiMYNbghttp://www.youtube.com/watch?v=dqUtd0tPaJshttp://www.youtube.com/watch?v=kZHHIgjMZtMhttp://www.youtube.com/watch?v=wIqylzBrAJUhttp://www.youtube.com/watch?v=Pf5dwwKEANkhttp://www.youtube.com/watch?v=U3dseoBnUt8http://www.youtube.com/watch?v=If74MGTmeNwhttp://www.youtube.com/watch?v=qV0zfVD9xVohttp://www.youtube.com/watch?v=2z9Uft8nQx4http://www.youtube.com/watch?v=bb-hoVYpuvkhttp://www.youtube.com/watch?v=s4LIqbq_o94http://www.youtube.com/watch?v=YnnzTNfh-xohttp://www.youtube.com/watch?v=YnnzTNfh-xohttp://www.youtube.com/watch?v=s4LIqbq_o94http://www.youtube.com/watch?v=bb-hoVYpuvkhttp://www.youtube.com/watch?v=2z9Uft8nQx4http://www.youtube.com/watch?v=qV0zfVD9xVohttp://www.youtube.com/watch?v=If74MGTmeNwhttp://www.youtube.com/watch?v=U3dseoBnUt8http://www.youtube.com/watch?v=Pf5dwwKEANkhttp://www.youtube.com/watch?v=wIqylzBrAJUhttp://www.youtube.com/watch?v=kZHHIgjMZtMhttp://www.youtube.com/watch?v=dqUtd0tPaJshttp://www.youtube.com/watch?v=KpYEFiMYNbghttp://www.youtube.com/watch?v=KpYEFiMYNbg

7/30/2019 El Burro's Training Programs

3/3

Intermediate I

Workout A Sets x Reps Workout B Sets x Reps Workout C

Stretch Stretch Stretch

Shoulders, lower back and legs. Shoulders, lower back and legs. Shoulders, ankles and legs.

Warmup

Stationary bike 2 min Stationary bike 2 min Stationary bike 5

Straight leg bridge with double leg curl on stability ball 1 x 10 Straight leg bridge with double leg curl on stability ball 1 x 10

Straight leg bridge with single leg curl on stability ball 1 x 6 each Straight leg bridge with single leg curl on stability ball 1 x 6 eachOpposite raise from four-point or push-up position 1 x 5 each Opposite raise from four-point or push-up position 1 x 5 each Main Exercises

Medicine bal l or cab le lateral chopping on s tabil it y bal l 1 x 6 each Medicine bal l or cab le lateral chopping on s tabi li ty bal l 1 x 6 each Rowing Machine 5

Reverse back/hip extensions on stability ball 1 x 8 Reverse back/hip extensions on stability ball 1 x 8

Mountain climbers 1 x 10 each Mountain climbers 1 x 10 each Escalator 1

1 x 10 each 1 x 10 each (60s slow 60s fast repeat)

4, 5, 6 x 4 3, 4, 5 x 6 Heavy bag 4

4, 5, 6 x 5 3, 4, 5 x 6 (3min rounds + 1min of rest)

Hanging knee raises 2 x 8 Hanging knee raises 2 x 8

Decline board leg thrusts 1 x 10 Decline board leg thrusts 1 x 10 Walk 5

Lying leg thrusts 1 x12 Lying leg thrusts 1 x12

Stability ball hip flexion 1 x 15 Stability ball hip flexion 1 x 15 Stretch

LegsRope jumping (low 60s high 30s low 60s rest 60s) 3 sets Rope jumping (low 60s high 30s low 60s rest 60s) 3 sets

4, 5, 6 x 5 3, 4, 5 x 5 ea

4, 5, 6 x 6 ea 3 5 sets

Two arm swings 2 x 25

Ab bicycles 1 x 30 Ab bicycles 1 x 30

Stability ball crunches with arms straight over head 1 x 10 Stability ball crunches with arms straight over head 1 x 10

Bench crunches 1 x 20 Bench crunches 1 x 20

Alternating crunches 1 x 20 Alternating crunches 1 x 20

Heavy bag (low 60s high 30s low 60s rest 60s) 3 sets Treadmill (60s fast walk 60s jog repeat) 12 min

Cooldown and quick Stretch Cooldown and quick Stretch

Program 3 by Marco Carrasco - 8 weeks. Week 1: A-B-A-C Week 2: B-A-B-C repeat

Warmup Warmup

Breakdancers Breakdancers

Main Exercises 1st set Main Exercises 1st set

Superset 1: Barbell clean & press Superset 1: Barbell romanian deadlifts

Superset 1: Wide grip pronated weighted pull-ups Superset 1: Flat barbell bench press

Abs 1st set Abs 1st set

Cooldown

Intensity Intervals 1st

set Intensity Intervals 1st

set

Main Exercises 2nd set Main Exercises 2nd set

Superset 2: Barbell Front squats Superset 2: One arm snatches

Superset 2: One arm dumbbell rows Superset 2: Walking dumbbell lunges (up & back 30m)

Abs 2nd set Abs 2nd set

Intensity Intervals 2nd set Intensity Intervals 2nd set

http://www.youtube.com/watch?v=KpYEFiMYNbghttp://www.youtube.com/watch?v=hcbCg_bNjiUhttp://www.youtube.com/watch?v=nxjBgKQ8JmMhttp://www.youtube.com/watch?v=ukNtVijLot8http://www.youtube.com/watch?v=kGwk2XnyrrEhttp://www.youtube.com/watch?v=4EhRHSaYNy8http://www.youtube.com/watch?v=wIqylzBrAJUhttp://www.youtube.com/watch?v=h_jwaS4bWsghttp://www.youtube.com/watch?v=h_jwaS4bWsghttp://www.youtube.com/watch?v=wIqylzBrAJUhttp://www.youtube.com/watch?v=4EhRHSaYNy8http://www.youtube.com/watch?v=kGwk2XnyrrEhttp://www.youtube.com/watch?v=ukNtVijLot8http://www.youtube.com/watch?v=nxjBgKQ8JmMhttp://www.youtube.com/watch?v=hcbCg_bNjiUhttp://www.youtube.com/watch?v=KpYEFiMYNbghttp://www.youtube.com/watch?v=KpYEFiMYNbg