versys™ vs.1 workout guide

PATENT PENDING
VERSYS™ VS.1 WORKOUT GUIDE
ENGAGE YOUR ENTIRE BODY IN UNLIMITED COMBINATIONS FOR AN INTENSE CARDIO WORKOUT.
1. Kicks
6. Punching sit up
•Assume a fighting stance with hands up, chin
•With bag standing up, sit down on the ground with feet
facing the bag
down and feet approximately shoulder width
apart with dominate foot in back
•Secure feet under the bottom handle
•While pivoting on the front foot, kick with your
•Keeping your fists tucked under your chin, sit up
back leg while rotating your hips over for
utilizing your core
maximum power and leverage
•As you sit up, strike the bag with one hand, alternating
hands with each sit up
2. Punches
7. Drag it
•Assume a fighting stance with hands up, chin down and
•Start in a standing position, facing the bag
feet approximately shoulder width apart with dominate
•Grip the top handles and tilt bag slightly towards
foot in back
your chest
•As you throw your punch, turn your hips and shoulders
•Drag the bag backwards in a squat position,
toward the target while pivoting on your foot
focusing on your legs
8. Takedown
3. Knee
•Start in a standing position, facing the bag
•Stagger stance with one leg ahead of the other
•Assume a fighting stance with hands up, chin
down and feet approximately shoulder width
•Bend your knees to get in position and change levels
apart with dominate foot in back
•Push off your back foot while taking a deep step into
the bag
•Grasping the top handles, quickly bring your
•Drop to your front knee and drive forward
rear knee forward, striking the bag
•As you impact the bag, continue driving forward in a
tackling manner, finishing on top of the bag
4. Elbow
•Assume a fighting stance with hands up, chin down and
feet approximately shoulder width apart with dominate
foot in back. Stand slightly closer to the bag than you
9. Ground and pound
•Start by following the steps for
completing a takedown
•Once you have grounded the bag, position legs
would stand throwing a punch
•Throw an elbow with your lead arm in a similar fashion
to throwing a hook but holding your forearm closer
on either side of the bag
•Posture up and unleash a flurry of
punches and elbows
to your body
10. Plyo jumps
5. Sit up
•Start with the bag on the ground, standing on one side
•With bag standing up, sit down on the ground
•With a slight bend in your knees, jump up and
over the bag
with feet facing the bag
•Land on the other side just long enough to spring back
•Secure feet under the bottom handle
to the other side
•With hands across chest, sit up utilizing
your core
DIRECTIONS:
Be sure to properly warm up before beginning any exercise. Depending on your fitness level, perform each exercise for the time noted at your highest intensity level. Remember to
rest in between each exercise for 20-30 seconds. Once you have completed all 10 exercises, rest two minutes and repeat two more times for a total of three sets. Perform routine
up to three times a week for maximum results.
WARNING: These exercises are considered a high risk activity in physical conditioning. Consult your physician prior to starting any training program.
Injuries including paralysis and death can occur when performing these exercises. USER ASSUMES ALL RISK OF INJURY!
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