Air Alert 3 Charts

AIR ALERT III WORKOUT CHART (ODD WEEKS)

ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLY             

Week	Leap Ups		Calf Raises		Step Ups		Thrust Ups		Burnouts		Squat Hops
	Sets	Reps	Sets	Reps	Sets	Reps	Sets	Reps	Sets	Reps	Sets	Reps
1	2	20	2	10	2	10	2	15	1	100	4	15
3	3	25	2	20	2	15	2	25	1	300	4	20
5	4	25	2	30	2	20	2	35	2	250	4	25
7	4	30	2	40	2	25	2	50	2	350	5	25
9	4	50	2	50	2	30	2	70	3	300	5	30
11	6	50	4	30	2	35	2	90	4	275	5	30
13	DO NOT DO AIR ALERT 3 IT IS IMPORTANT THAT YOU REST YOUR LEGS DURING WEEK 13!!!!!!!
15	4	100	4	50	2	50	2	100	4	500	5	30

AIR ALERT III WORKOUT CHART (EVEN WEEKS)

EVEN NUMBERED WEEKS ARE TO BE DONE ON TUESDAY-WEDNESDAY-THURSDAY ONLY

Week	Leap Ups		Calf Raises		Step Ups		Thrust Ups		Burnouts		Squat Hops
	Sets	Reps	Sets	Reps	Sets	Reps	Sets	Reps	Sets	Reps	Sets	Reps
2	3	20	2	15	2	15	2	20	1	200	4	20
4	3	30	2	25	2	20	2	30	2	200	4	20
6	2	50	2	35	2	25	2	40	2	300	4	30
8	3	50	2	45	2	30	2	60	4	200	5	25
10	5	40	2	55	2	35	2	80	4	250	5	30
12	4	75	4	35	2	40	2	100	4	300	6	30
14	3	30	2	30	2	20	2	30	1	250	4	20