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Strength – Weighted Pull ups
8×3
- rest as needed between sets
- use a dumbbell between feet
- go heavy
rest 3 min
Deadlift
2×5
2×3
2×1
- focus on form and make it challenging
- be sure to warm up to your first set
rest 4 min
Stamina/Core – Complete the list as fast as possible
40 push ups
40 sit ups
30 push ups
30 sit ups
20 push ups
20 sit ups
10 push ups
10 sit ups
rest 3 min
Cardio – 10 min on either an elliptical or stationary bike – 20-40 tempo
- go fast for 20 sec then slow down for 40 sec
- repeat 10x