Make sure to warm up: 2 rounds of- 5 min jog. 10 lunges, 10 push ups, 10 sit ups, 10 squats.
1. As many rounds as you can in 15 min of: 5 push ups, 10 squats, 15 sit ups
2. 5 rounds: sprint 20 seconds, 5 burpees, 10 walking lunges
3. 4 rounds: 2 min run, 20 lower back extensions on the floor (supermans), 20 sit ups
4. Beginner: 50 burpees for time. Intermediate: 100 burpees for time. Advanced: 150 burpees for time.
5. 10, 9,8,7,6,5,4,3,2,1 of each (for time): Dips, Sit ups, Squats So you start off doing 10 dips, 10 sit ups, 10 squats, 9 dips, 9 sit ups, 9 squats, 8....ext
6. 150 squats for time
7. 1 minute of push ups (as many as you can)- 1 minute of sit ups (as many as you can)- 1 min of squats (as many as you can), 1 min of walk outs (as many as you can)- 1 min of rest. For 4 rounds.
Do each minute back to back without rest, once you finish the walkouts then you get a ONE minute rest break, repeat this 4x. Count all of your reps!
8. 4 rounds of: 400 meter run, 25 squats
9. 1/4 mile of burpee broad jumps (I recommending wearing gloves)
10. 100 burpees for time!
Enjoy.
Laura
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