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| Exercise | sample number of reps |
| Stretch | 2x each side 30 seconds |
| Plank - on elbows or hands | 60 seconds |
| Abs - hip thrust/leg lower combo | 30 |
| Pull-ups - overhand or underhand grip | 10 |
| Push-ups - on toes | 20 |
| Hyper Extensions w/ball/wt- using glutes | 15 |
| Dips | 10 |
| Hanging L-hold or with Knees up | 30 seconds |
| Medicine Ball Throw with Squat | 30 |
| Good Mornings w/ball/bar | 20 (bar 10) |
| Standing Oblique Twist w/ball | 60 (30 each direction) |
| Bicep Curl w/ball (palms ONLY, no fingers) or bar | 20 (bar 10) |
| Squats (w/ball or bar) | 10 |
| Standing Military Overhead | 10 |
| (more demonstration photos coming soon) | |
| Pick a goal number of reps, or amount of time, for each exercise that makes it very difficult to achieve. Go through the sequence without stopping, moving quickly from one exercise to the next. If you need to rest in the middle of an exercise in order to get the complete number of reps, that's OK. Example: if you are trying to get 20 push-ups, but have to stop at 12, rest briefly, then you can get 5 more and have to rest again before getting the last 3...then that's the perfect number of reps to aim for. Make this routine hard....muscles are fatigued and heart is pumping. Think great cardio workout also!! |
| Rest for a few minutes, then go through the sequence again. This time you may need to rest on some exercises that you didn't the first time through. |
| Note: If you have difficulty completing pull-ups or dips on your own, either use an assisted machine, a spotter or jump up and do negatives. Eventually you'll be able to do them on your own. (Those are called cheaters, but in this case it's OK to do!) |
| As you progress with strength and endurance and can complete all the reps without resting, either up the number of reps to aim for, or add a third time through, then even a fourth. |