The sets and reps are shown in brackets. For example, the first two exercises are push ups and crunches for a total of 100 reps each. Perform 20 push ups, then 20 crunches, and repeat five times. Pictures of the exercises are provided below.
100 push ups--from toes or knees (5x20)
100 crunches (5x20)
90 jumping jacks (2x45)
90 mountain climbers (2x45)
80 lunges--moderate to heavy weight (4x20)
80 front squats--moderate to heavy weight (4x20)
70 high knees (2x35)
70 side stepping planks (2x35)
60 squat and press--moderate to heavy weight (4x15)
60 bent over rows--moderate to heavy weight (4x15)
50 jackknife crunches (5x10)
50 hip raises (5x10)
40 jump squats (4x10)
40 wood chops--light weight (4x10)
30 tricep press--light to moderate weight (2x15)
30 bicep curls--light to moderate weight (2x15)
20 mogul squats (2x10)
20 lateral raises--light weight
(2x10)
10 burpees (1x10)
10 rear delt flyes--light weight (1x10)
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