This training is a type of aerobic-anaerobic training, which consists of a series of different exercises for the whole of body.
It represents a combination of power training, plyometric exercises and exercises for improving cardiovascular system.
It starts with warming up whole body, power exercises follow as well as a main part of training lasting 25-30 minutes. This part entails a maximum number of reps of one or more exercises in a certain period of time. Depending on physical ability of people who train, rest period is either reduced or increased. Afterwards, exercises strengthening core muscles (stomach and lower back) are done on the floor. Finally, stretching muscles, which lasts 10 minutes, is inevitable.
Increasing muscle mass, speed, agility, balance, coordination and precision.