Air Alert

Siento que no este en español, yo siempre he pasado del ingles y no te he podido traducir nada, espero que te sirva
Air Alert II Workout Chart
Week Leapups CalfRaises Stepups Thrustups Burnouts
1. 2x25reps 2x10reps 2x10reps 2x15reps 1x100
2. 1x50reps 2x20reps 2x15reps 2x20reps 1x200
3. 1x75reps 2x25reps 2x15reps 2x25reps 1x300
4. 1x75reps 2x30reps 2x20reps 2x30reps 1x400
5. 2x50reps 2x35reps 2x20reps 2x35reps 1x500
6. 1x100reps 2x40reps 2x25reps 2x40reps 1x600
7. 1x125reps 2x45reps 2x25reps 2x50reps 1x700
8. 2x75reps 2x50reps 2x30reps 2x60reps 1x800
9. 2x100reps 2x55reps 2x30reps 2x70reps 1x900
10. 2x125reps 2x60reps 2x35reps 2x80reps 1x1000
11. 2x150reps 2x65reps 2x35reps 2x90reps 1x1100
12. 2x200reps 2x70reps 2x40reps 2x100reps 1x1200
Leapups - Stand with your feet shoulder width apart, and jump up looking
straight ahead. Come down about 1/4 of the way and jump right back up. This
completes one leapup.
Calf raises - Stand on something so that your heels are not touching anything,
stairs, a book etc. Go all the way up and come slowly down. Do one leg, then
the other, this completes one set.
Stepups - Get a sturdy chair or bench, put one leg on the chair, and push
yourself off the chair with your one leg. While in the air, switch legs, put
the leg that was on the ground on the bench, the leg that was on the bench on
the ground. Do the specified number of reps on each leg.
Thrust ups - stand with your feet shoulder width apart, and lock your knees.
Then jump up just by using your calves, only bending at the ankles. As soon as
your land, go right back up. This completes one thrust ups. You can use your
arms if you want.
Burnouts - Stand in the same position as thrust ups, and go up as high as your
can on your toes. Then jump up only using the sides of your thighs and your
toes - you must stay as high on your toes as possible throughout the exercise.
You can use your arms too.
The workout must be followed in this order:
Warming up (jumping jacks, running in place)
Stretching
Leapups
Calf Raises
Stepups
Thrust ups
Burnouts
Cooling down. To cool down simply stretch out again at the end of the program.
The workout is designed to be followed 5 days a week, Monday through Friday,
with Saturday and Sunday as resting periods. Note - your vertical will decrease
after doing Air Alert II, this is normal and exactly what you want. You will
see an increase the 7th day. Losing your vertical means that your muscles are
fatigued because you are working them hard and they are growing.