Are you looking for an example of the GSP Rushfit workout schedule to see if it’s a suitable routine for you?
The thing is, it’s actually not legal to upload a Rushfit workout schedule PDF that comes directly from the course. However, I can give you an overall view of the workouts week by week, and how long they will take you to complete. See my Rushfit before and after page if you want some inspiration for what you could achieve with the GSP Rushfit course.
Rushfit Schedule Overview
The Rushfit workout guide is actually broken down into 3 separate levels, depending on what degree of experience and level of fitness you already have. So there are 3 distinct Rushfit workout schedules: they are beginner, intermediate and advanced. Simply put, if you are not already in great condition (whether you enjoy MMA fighting like Georges St-Pierre or are just looking to get in shape), then start off with the beginner level.
The fact is, even the beginner Rushfit schedule is quite intense. You can start at this level to see how easy or difficult it is for you, and then move up the ladder if you find you can handle it. Indeed, the very nature of the GSP Rushfit training course is of ‘explosive’ workouts in short bursts. Note also there is a fitness test included, which will also help you determine where you stand at the start of the 8-week program.
Each workout takes roughly 45 minutes total. Here’s how each workout is laid out:
- 10 minute warm-up
- 5 x 5-minute circuits of high intensity workouts (25 minutes total)
- 10 minute cool-down
That’s the standard GSP workout routine, and is all you need to do in a day. That being said, you should aim to do this 6 times a week. You can take a break on the 7th day.
Rushfit Workout Guide – The 6 DVDs and 7 Workouts
This is an 8-week course, and I’ll fill you in on the structure of the course over that period of time.
There are 6 DVDs. The last one has two different workouts on it, as it has a ‘bonus’ workout included. You can include both of these workouts on the 6th day of the week if you choose.
The way it works is that you rotate between each DVD on each day of the week. Then at the start of the second week, you’ll go back to DVD 1 and move onto ‘week 2′. There are variations that keep things interesting and keep your muscles guessing what’s coming next.
- DVD 1: Strength & Endurance
- DVD 2: Abdominal Strength & Core Conditioning
- DVD 3: Fight Conditioning
- DVD 4: Explosive Power Training
- DVD 5: Full Body and Strength Conditioning
- DVD 6: Stretching For Flexibility. Bonus: Balance & Agility
I can reveal that the beginner’s Rushfit workout schedule for the first week looks like this:
Day 1) Strength & Endurance workout
Day 2) Cardio
Day 3) Abdominal Strength & Core conditioning workout
Day 4) Cardio & Flexibility
Day 5) Fight Conditioning workout
Day 6) Cardio, balance and agility
Day 7) Rest
Now what you will need is a pair of dumbbells. These can be any weights you like – seriously, it doesn’t have to be huge. Just something you can lift up and down for a set of reps. Something between 5 and 25 pounds should suit most people. The idea is to do as many reps as you can in an explosive burst of power. This conditions your muscles to break down tissue and regrow bigger than before. It works wonders.
If you enjoy MMA, then the fight conditioning workout should be a lot of fun for you. If not, no sweat. You can even adapt your workout if you don’t enjoy any of the particular workouts. Just adjust it on your calendar. There is a Rushfit workout calendar included, along with the nutrition guide and 6 DVDs. This allows you to track your progress and helps you see how far you’ve come in a short space of time.
No matter which workout schedule you adhere to, you should have a good time with Rushfit. As with any workout, it really gets the blood pumping and the endorphins released will give you a real boost of energy and happiness each time the workout is through. Many people enjoy the way this feels after a good cardio workout.
Please check out the related posts below, or the links in the sidebar if you would like to know more about Rushfit, or are interested in taking the course for a spin yourself. Comments are also welcome.