1. This Is A Direct Excerpt From The Survival Fitness Training Manual
4.10 Outline
Superior Stretch Routine
3 x Jump squats
3 x Fingertip Clap Pushups
3 x Hindu Pushups
3 x Brazilians
3 x V ups
3 x Pullups
30 Second Fartlek (Normal for 10 seconds, fast for 5. Do this twice.)
3 x Handstand pushups
10 Second Front Plank
10 Second Right Side Plank
10 Second Left Side Plank
4.20 Building Up To Routine X
Create a daily routine that gradually builds up your body.
For someone that is very unfit you may just start by walking for 30 minutes a day. As
you progress begin to use fartlek e.g. walk for 1 minute and jog for 10 seconds. Once
you feel comfortable, add the superior stretch routine, and so on.
The above progression is just an example. Everyone has different capabilities. Test
yourself to identify the areas in which you need to improve.

2. 4.30 Routine Y
Routine Y is a good level to achieve and maintain for your base fitness. It can take as
little as 25 minutes a day and your physical fitness will be of a high standard in
comparison to the average person.
4.31 Routine Y Outline
30 x Super-Burpees
30 x V-ups
30 x Pull-Ups
30 x Handstand Pushups
120 Seconds Front Plank
60 seconds Seconds Right Side Plank
60 seconds Seconds Left Side Plank
The above routine does not mean you do 30 super-burpees (or v-ups, or pullups etc) in
a row, although you can if you want. Brake down the exercises however you wish. If
your time is lacking you can spread the exercise out during the day, although this is not
preferred. The main thing is that you do them.
4.32 Routine Y Sample
Set you timer to 35 minutes.
10 x Super-Burpees
10 x V-ups
10 x Pull-Ups
10 x Handstand Pushups
Repeat 3 times. You can change your style of pullups each round e.g. wide, towel etc
Superior Stretch Routine.
Other training e.g. fartlek, fight training etc until the timer goes off.
2 minute Front Plank
1 minute Right Side Plank

3. 1 minute Left Side Plank
Remainder of superior stretch routine i.e. cool down.
4.33 Getting From X To Y
Create a plan that you are comfortable with and progress steadily. Once you can do
routine x transfer the 4 exercises into super-burpees and increase reps/sets from there.
e.g. aim for 5, then 10, then 15 etc.
Synchronize your amount reps for each exercise i.e. if you are doing 10 reps, then do ten
reps of all exercises.
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