CORE WARMUP
Crunches: Max reps in 5 minutes
Bicycle Crunches: Max reps 3 minutes
Supermans: Max reps 3 minutes
PUSH-UPS & PULL-UPS
OR BODYWEIGHT ROWS OR BAND PULLDOWNS
*Or a combo of all of them
1/2 to full Deck of Cards depending on level
Match Reps per card
Ace is 11
Jack, Queen, King – 10
9 thru 2
CORE FINISHER: 2 SETS
Full Sit-ups: 5 minutes
Supermans: 3 minutes
Plank: 2 minutes
WALKING LUNGES
400 Meters of Lunges or 12-15 minutes
800 meters of Lunges or 24-30 minutes
CORE WARMUP
Crunches: Max reps in 5 minutes
Bicycle Crunches: Max reps 3 minutes
Supermans: Max reps 3 minutes
5 EXERCISES, 5 ROUNDS
Round One: 30 reps
Round Two: 20 reps
Round Three: 10 reps
Round Four: 20 reps
Rounds Five: 30 reps
Bench Dips
Iso Bicep Curls
Face Down Shoulder Press & Around the Worlds (both)
Bodyweight Skulls
Single Arm Biceps Isometrics
CORE FINISHER: 2 SETS
Full Sit-ups: 5 minutes
Supermans: 3 minutes
Plank: 2 minutes
WALKING LUNGES
400 Meters of Lunges or 12-15 minutes
800 meters of Lunges or 24-30 minutes
CORE WARMUP
Crunches: Max reps in 5 minutes
Bicycle Crunches: Max reps 3 minutes
Supermans: Max reps 3 minutes
5 SETS
Isometric Squats & Regular Squats
1 minute wall sit
30 reps deep
5 SETS
Isometric Lunges & Front Foot Elevated
1 minute each side
20 reps Front Foot Elevated
5 SETS
Isometric Calves & Regular
1 minute Calf Raises Standing Hold at Top
25 Regular reps
CORE FINISHER: 2 SETS
Full Sit-ups: 5 minutes
Supermans: 3 minutes
Plank: 2 minutes
WALKING LUNGES
400 Meters of Lunges or 12-15 minutes
800 meters of Lunges or 24-30 minutes
CORE WARMUP
Crunches: Max reps in 5 minutes
Bicycle Crunches: Max reps 3 minutes
Supermans: Max reps 3 minutes
3-5 SETS
Super Wide Pull-ups: To Failure
Super Wide Push-ups – To Failure
2 minutes rest
3-5 SETS
Narrow Chin-ups – To Failure
Diamond Pushups – To Failure
2 minutes rest
3-5 SETS
Bodyweight Rows: 20 reps
Isometric Push-ups – To Failure
CORE FINISHER: 2 SETS
Full Sit-ups: 5 minutes
Supermans: 3 minutes
Plank: 2 minutes
WALKING LUNGES
400 Meters of Lunges or 12-15 minutes
800 meters of Lunges or 24-30 minutes
Push-ups: 3 minutes max reps (keep track)
Pull-ups: 3 minutes max reps (keep track)
Ab Wheels: 3 minutes max reps (keep track)
Supermans: 3 minutes max reps (keep track)
Full Sit-ups: 3 minutes max reps (keep track)
Squats Deep (narrow): 3 minutes max reps (keep track)
Face Down Around the Worlds: 3 minutes max reps (keep track)
Calf Raises: 3 minutes max reps (keep track)
Reverse Crunches: 3 minutes max reps (keep track)
Bridge: 3 minute hold
WALKING LUNGES
400 Meters of Lunges or 12-15 minutes
800 meters of Lunges or 24-30 minutes
Crunches: Max reps in 5 minutes
Bicycle Crunches: Max reps 3 minute
Supermans: Max reps 3 minutes
WALKING LUNGES
400 meters of Lunges or 12-15 minutes
800 meters of Lunges or 24-30 minutes
Crunches: Max reps in 5 minutes
Bicycle Crunches: Max reps 3 minute
Supermans: Max reps 3 minutes
WALKING LUNGES
400 meters of Lunges or 12-15 minutes
800 meters of Lunges or 24-30 minutes