4
Basic Training Course Instructions
Prior to beginning any workout on your
War Machine®
always read the following instructions carefully and
adhere to their words.
PREPARATION
for war
• Prepare your body for the
War Machine®
Basic Training course with a proper warm-up
• Your warm-up should be performed for at least
5 minutes and should be followed by light
stretching of major muscle groups.
• Examples: jogging/running/fast-walking,
stationary bike, elliptical, calisthenics, jump rope.
EXECUTION
of battle plan
• Always stand at a comfortable angle suitable
to your own level of strength and ability. To start,
only a very slight body angle is recommended.
• Carefully follow exercise instructions and refer
to images provided.
• Execute each
War Machine®
Exercise in a slow,
controlled manner.
•
Time intervals for training are as follows:
Sets of 3 for each exercise
Beginners:
15-20 seconds per exercise
Intermediate:
25-35 seconds per exercise
Advanced:
40-60 seconds per exercise
• Be sure to rest for 30 seconds between each
set and 45 seconds between each exercise.
• If you are unable to complete any
War Machine®
exercise for the time interval specified, simply
decrease the time interval and perform the
exercise for an amount of time that is
comfortable for you. For example, if you
cannot perform an exercise for the full
30-second time interval, try doing the
exercise for 10 seconds at a time.
