Week 1
Day 1: Interval Day
Rest 1 minute between sets.
A.
1 minute burpees
1 minute strict push ups
1 minute alternating abdominal bicycles
B.
4 Rounds:
- 30 seconds handstand hold
- 30 seconds air squats
1 minute double leg raises
C.
4 rounds:
- 30 seconds of bird pickers (right leg)
- 30 seconds of bird pickers (left leg)
- 10 unbroken knees to elbows
1 minute janda sit ups
D.
4 rounds:
30 seconds plank to push up (alternating sides)
30 seconds star jumps
1 minute alternating abdominal single leg lift and twist
E.
2 rounds:
- 1 minute of inchworm push ups
- 1 minute of lunges
1 minute Kimura Situps
F.
2 rounds:
- 1 minute of alternating air squat with a kick
- 5 diamond push ups
- 20 seconds plank
G.
1 minute burpees, with alternating side jump to right and left
1 minute forward bend to kick through, alternating on the right and left
1 minute abdominal around-the-worlds
H.
4 rounds:
30 seconds of dive bomber push ups to cobra
30 seconds alternating one-arm tapping push up or clapping push up
1 minute double raised legs
Day 2: Tabata Day
For twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeat this seven more times for a total of eight intervals.
A.
Air squats
Push ups
Alternating lunges
Burpees
Rest 2 minutes
B.
Hollow rock
Superman
V-ups
Day 3: Strength Focus
A.
4x max effort pull ups
4x 10 dragon flags
Rest 2 minutes between sets
B.
5 rounds:
- 5 dips, using box
- 10 box jumps
- 15 janda sit ups
