Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength/Stamina – complete 5 sets
bench press
max pull ups
- use body weight if possible
- if you have no spotter, do dumbbell press
- as soon as you max out reps on bench press, immediately go into max pull ups
- rest 3 min between each set
- be sure to push yourself! you get a long break
rest 3 min
superset push ups and supermans
perform 5 sets of 10 diamond push ups and 15 supermans
rest 3 min
Complete 10 sets as quick as possible (each time through the list is one set)
8 butterfly sit ups
50m sprint
- place a cone @25m (33 walking paces) run to it and back for the 50m run