Where it says "Run", run 50 yards between exercises. You can run back and forth as many times as needed depending on the space. If you do not have any space to run, run in place for 20 seconds. Do each section (#1, #2, #3, #4) non-stop.
- #1
- Body Weight Squats - 4 x 0:30
- (record how many reps you do in 30 seconds for each set to submit in your Weekly Report)
- (if pushups are too difficult do them from your knees, when you record them put a "k" after the number in the Weekly Report [example: "15k"])
- Run
- Pushups - 4 x 0:30
- (record how many reps you do in 30 seconds for each set to submit in your weekly report)
- Run
- Stick Rotations - 4 x 10 each
- Run
- Body Weight Squats - 4 x 0:30
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- #2
- Side Lunges - 4 x 10 each
- Run
- Door Rows - 4 x 10 each
- Run
- Bridge with Kicks - 4 x 10 each
- Run
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- #3
- [Do as many rounds of each exercise as possible in 10:00, record how many times you complete a full round of each exercise for your weekly report]
- Shoulder Taps - x 5 each
- Supermen - x 5
- Leg Lifts - x 5
- Twists - x 5 each
- (Record number of full sets completed within the time to include in your Weekly Report)
- [Do as many rounds of each exercise as possible in 10:00, record how many times you complete a full round of each exercise for your weekly report]
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