A&S Short Card

Another name for this is the MARSOC shortcard
Alright, So this is a general work out I use to keep myself in good shape, I also force my friends to do it. Its great for endurance and stamina training while still being strong, so its not too lean, not too strength orientated. If you run for like 2-3 miles, then do this work out, and repeat for maybe a couple of times a week, you should see good results.

1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers
11. 30 Push-ups
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions ("supermans")
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees
20. 10 Trunk twists
21. max set of dead hang pull-ups

[stephenmuhlmann]

Great attitude . Thanks for putting that out to the world!

[Big_joocy]

Awesome video. Got this card from my recruiter and a few of these I hadn't heard of nor had the right form down. Thank you

[bob]

hey, dude; your push ups are great form, really an inspiration to all of us out there!!bobby w

[Silent_Keith]

Great video! This is a good PT workout to break up the norm.

[RussianAllmighty]

Thanks a lot! yes, more video's to come! :)

[AurorasWake]

This is more challenging if you do the 3 mile run beforehand and do 4 count exercises like the Marine Corps does. Burpees include a jump at the end. This workout will kick your ass in boots/cammies because it's done for time.

[emrekaya]

Are you doing stretching movements before and after workouts ...?
If possible, would you put a video of stretching movements ..

[vz]

It'd be great if you could show what stretching routine you do before this workout!

[RussianAllmighty]

I only do streching before workouts, its very important that you do so, because if not, you may injure yourself, which is obviously not a good thing. However, I do not strech out after my workout. hope this helped!

[RussianAllmighty]

More videos to come!! and yes, I have dumbells at home that I lift twice a week, other than that, I used to visit the gym in my high school, but it didn't do me much good. So I kept to body weight exercises.

[RussianAllmighty]

Good job!! It does not matter, as long as you finish your workout!! :]

[kkodiac]

I made it through the workout but I could only do about 15 pushups on the last set and about 20 on the 2nd to last. Should I keep doing this daily and just try to get more or should I try something else? Great video keep up the good work.

[jdhfyuhu]

Thanks for the workout, I just did it. I did the last 7 pushups on my knees lol

[robertreaves]

Hello I just did 3 sets of 6 pull ups buts on the last one I only did 5 is that good

[AJP]

Great vid. The workout is designed to be done after runing 3 miles and done with boots though

[SeanTolino]

Hey man, great video.. I'm looking forward to seeing more from you! Just curious, have you ever done weight training or do you currently do weight training/lifting? Thanks!

[SauvonsLesPoneysProd]

Hey ! I just saw all of your videos, great work ! I would like to know how are you warming up ? What type of streches are you using ? Thanks, keep doing good work !

[RussianAllmighty]

ohh, wow, thanks a lot!! I actually did not know the name, so I thought they were burpees! awesome channel btw!

[RussianAllmighty]

You should try doing this 3 times a week, don't do it everyday! you will improve on the pushups as you keep training. Don't give up. Tell how your progress goes!

[WAFFLES]

If you like push ups, i better finish editing the next video then.. (yes I am THAT guy who filmed and edited these videos)
Sorry for the delay, school gets in the way and personal life.