Can you advise a good workout to get me into Shape Ranger?

Question 1

Hello! As New Year has begun, I decided to set new goals. Especially concerning my workout routine. I attend the gym for around 2 years. Of course, I notice some results. I’ve gained muscle mass, with the help of dumbbell exercises – the best way to improve your body. My body became fit and toned, due to Tabata training. It learns how to keep the intervals and what stuff to use.

Moreover, I am interested in mountain biking. This kind of sports is a technique of overcoming the steep descents, climbs, sharp turns and so on. Following top 10 basic mountain biking techniques from fitness experts, I’ve achieved some essential goals. My friends are also fond of this. So they supported me and helped me overcome the obstacles. I think it’s amazing to do workouts with your friends.

But I have some more goals for this year. I need your help with choosing the suitable workouts for my aims. Have you seen Rangers? What do you think, how do they maintain such shape? Now my question to you guys is the following:

Can you advise a good workout to get me into Shape Ranger?

I’ll be grateful if you provide me with that. Thanks in advance!

Question 2

Hi!
The role of the ranger is simple: to be first on the battle line. The soldier of this unit must move faster and better than others. Be stronger than the likely opponent. This workout is based on the basic training of Rangers. Follow this complex, and after a short time you will be able to hit anyone with your power.

Warming up is an essential part of training. The better you warm up, the better your body will respond to ever-increasing loads. Here is a standard list of exercises that Rangers perform – try, gradually, to achieve the same number of repetitions.

For a soldier, as well as for an ordinary person, it is important to be not only strong, but also flexible. Stretching increases your flexibility, develops joints and makes it possible to move faster and clearer. Do it right after the warm-up, giving the exercises at least ten minutes.
Pulling up is almost the best exercise to increase strength in principle. It develops almost all muscles, improves posture and strengthens bones. The same applies to push ups. To obtain the desired effect, you will need to combine these exercises in one approach. Do this complex three times a week and the result will not take long.

The first day
Pull ups with the usual grip: 5 sets, 10 repetitions in each;
Push-ups in the usual rack: 5 sets, 20 repetitions each;
Exercises are done alternately: the approach of tightening, the approach of push-ups, 4 minutes of rest.

Second day
Pulling up with a weighting agent: 5 sets, 5 repetitions each;
Push-ups in the usual rack: 5 sets, 20 repetitions each;
Exercises are done alternately: the approach of tightening, the approach of push-ups, 4 minutes of rest.

Third day
Do exercises for the explosion, try to rest as little as possible. Alternate push-ups and pull-ups once. All you need to do 50 pull-ups with the usual grip and 100 push-ups.

Running is, first of all, endurance. Without endurance, you can never be a good fighter. Run should be paid at least two days a week, and one of them – with weighting.

Stuart Barnett · Answer · Published: | Modified: October 15, 2019

Hi!
The role of the ranger is simple: to be first on the battle line. The soldier of this unit must move faster and better than others. Be stronger than the likely opponent. This workout is based on the basic training of Rangers. Follow this complex, and after a short time you will be able to hit anyone with your power.

Warming up is an essential part of training. The better you warm up, the better your body will respond to ever-increasing loads. Here is a standard list of exercises that Rangers perform – try, gradually, to achieve the same number of repetitions.

For a soldier, as well as for an ordinary person, it is important to be not only strong, but also flexible. Stretching increases your flexibility, develops joints and makes it possible to move faster and clearer. Do it right after the warm-up, giving the exercises at least ten minutes.
Pulling up is almost the best exercise to increase strength in principle. It develops almost all muscles, improves posture and strengthens bones. The same applies to push ups. To obtain the desired effect, you will need to combine these exercises in one approach. Do this complex three times a week and the result will not take long.

The first day
Pull ups with the usual grip: 5 sets, 10 repetitions in each;
Push-ups in the usual rack: 5 sets, 20 repetitions each;
Exercises are done alternately: the approach of tightening, the approach of push-ups, 4 minutes of rest.

Second day
Pulling up with a weighting agent: 5 sets, 5 repetitions each;
Push-ups in the usual rack: 5 sets, 20 repetitions each;
Exercises are done alternately: the approach of tightening, the approach of push-ups, 4 minutes of rest.

Third day
Do exercises for the explosion, try to rest as little as possible. Alternate push-ups and pull-ups once. All you need to do 50 pull-ups with the usual grip and 100 push-ups.

Running is, first of all, endurance. Without endurance, you can never be a good fighter. Run should be paid at least two days a week, and one of them – with weighting.