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    Asta Workout PDF

    Uploaded by

    Sirine Boussama

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Asta Workout PDF

    Uploaded by

    Sirine Boussama
    512 views8 pages

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    512 views8 pages

    Asta Workout PDF

    Uploaded by

    Sirine Boussama

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    ASTA 

    WORKOUT ROUTINE 

    Bonus PDF File


    By: Mike Romaine

    Copyright Notice
    No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or

    mechanical, including photocopying, recording, or by any informational storage or retrieval

    system without expressed written, dated and signed permission from the author. All copyrights

    are reserved.

    Disclaimer and/or Legal Notices

    The information provided in this book is for educational purposes only. I am not a doctor and

    this is not meant to be taken as medical advice.

    The information provided in this book is based upon my experiences as well as my

    interpretations of the current research available.

    The advice and tips given in this course are meant for healthy adults only. You should consult

    your physician to insure the tips given in this course are appropriate for your individual

    circumstances.

    If you have any health issues or pre-existing conditions, please consult with your physician

    before implementing any of the information provided in this course.

    This product is for informational purposes only and the author does not accept any

    responsibilities for any liabilities or damages, real or perceived, resulting from the use of this

    information.

     
     
    ASTA 
    WORKOUT ROUTINE 
     
    Training Volume: 

    We’re going to be training 6 days a week, 3 days on, 1 day off, and repeat. 

    Explanation: 

    The training schedule below will involve 6 different days of programming that 
    is similar to the structure of our S
    ​ uperhuman System​, except that our SHS 
    would continue to see a different workout everyday for another 90 days (or 
    more) and include much more depth. 

    Asta Workout Routine: Sample Workout Schedule 


    Monday​: Calisthenics Training 

    Tuesday​: Kettlebell Circuit and HIIT 

    Wednesday​: Long Distance Endurance Training 

    Thursday​: Off Day 

    Friday​: Warm Up Work and Jump Rope Circuit 

    Saturday​: BIG Circuit (300 WOD) 

    Sunday​: Bodyweight Circuit and HIIT 

    Asta Workout Routine: Calisthenics Training 


    Warm Up: 

    2×25 Jumping Jacks 

    2×25 High Knees 

    2×25 Butt Kickers 

    Workout: 

    Push Ups 

    4×25 

    Air Squats 

    4×20 

    Sit Ups 

    4×20 

    Dips 

    4×15 

    Chin Ups 

    4×10 

    Bonus Work: 

    Parkour training with resources shared below. 


    Asta Workout Routine: Kettlebell Circuit and HIIT 
    Warm Up: 

    You can choose to do your HIIT first or warm up with the warm up shared in 
    your calisthenics workout above. 

    Circuit Workout: Complete 3 Rounds 

    20 Kettlebell Swings 

    15 Half Burpees on KB 

    20 KB Sumo Deadlift High Pulls 

    15 Toe Taps on KB 

    High Intensity Interval Training: 

    Complete 20-30 Minutes of HIIT Sprints (workout found h


    ​ ere​) or choose a 
    different HIIT Workout. 

    Asta Workout Routine: Long Distance Endurance Training 


    Normally I would scale this with our regular endurance work based on activity 
    level, but for this one we’re going to scale all those levels up a bit to make it 
    slightly more advanced. 

    Beginner​: 2-4+ Miles 

    Intermediate​: 4-6+ Miles 

    Advanced​: 7.5+ Miles 


    If you need extra help working your way up to these long distance runs you 
    can also utilize these resources: 

    ● Constance Wu Workout Routine and Diet Plan 


    ● Ewan McGregor Workout Routine and Diet Plan 
    ● Kid Flash Workout Routine and Diet Plan 
    ● Grant Gustin Workout Routine and Diet Plan 
    ● How To Continue Training After Your First 5K (Workout Included) 

    Asta Workout Routine: Warm Up Work and Jump Rope Circuit 


    Warm Up Work: 

    Dumbbell Thrusters 

    4×15 

    Single Arm Kettlebell Deadlifts 

    4×20 

    Single Arm Dumbbell Snatches 

    4×10 each arm 

    Dumbbell Curl to Press 

    4×10 

    Jump Rope Circuit Workout: 

    Choose from our J


    ​ ump Rope Workout Database​ or from below: 

    ● Spider-Man Inspired Jump Rope Workout 


    ● Superman Inspired Jump Rope Workout 
    ● Green Arrow Inspired Jump Rope Workout 
    ● Captain America Inspired Jump Rope Workout 

    Asta Workout Routine: BIG Circuit [300 Workout] 


    For this one you can choose a different BIG circuit (in this case I’m referring to 
    a circuit that takes 30-45+ minutes to complete and is HIGH volume and 
    intensity) like a Murph Challenge, but in this case I’ll be sharing our 3
    ​ 00 
    Workout​. 

    Complete Two Rounds for Time 

    (Scale To One to Start) 

    Pull-Ups: 25 reps 

    Deadlift: 50 reps at 135 

    Push-Ups: 50 reps 

    Box Jumps: 50 reps (ideally done on a 24″ box) 

    Floor Wipers: 50 reps holding a 135 lb bar 

    Clean and Press (using a kettlebell or dumbells): 50 reps, 25 per arm ideally 
    with 36 lbs 

    Pull-Ups: 25 reps 

    Asta Workout Routine: Bodyweight Circuit and HIIT 


    Warm Up: 
    You can choose to do your HIIT first or warm up with the warm up shared in 
    your calisthenics workout above. 

    Circuit Workout: Complete 5 Rounds 

    25 Push Ups 

    10 Jumping Jacks 

    20 Dips 

    10 Mountain Climbers 

    15 Dips 

    10 Half Burpees 

    10 Chin Ups 

    10 Jumping Lunges 

    High Intensity Interval Training: 

    Complete 20-30 Minutes of HIIT Sprints (workout found h


    ​ ere​) or choose a 
    different HIIT Workout. 

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