Prisoner Squats -100 Reps
Sumo squats – 90 Reps
Scissors – 80 Reps
Bicyles – 70 Reps
Skipping – 60 Seconds
Pushups – 50 Reps
Reverse Pushup – 40 Reps
Reverse Crunch – 30 Reps
Up/Down Planks – 20 Reps
Run – 10 Minutes
Prisoner Squats | With your feet inside shoulder width and toes pointed straight ahead, have your hands up on your head. Lower your hips down as if you’re sitting in a chair, to a point where your hips are at 90 degrees. From this position push through your heels until you’re standing again at full extension.
Sumo squats | With your feet stretched out past shoulder width and toes pointed out (similar to a sumo wrestler’s stance), keep your chest pointed forward and lower your hips to the ground. Be sure you keep your weight on your heels, and your knees don’t go over your toes. If you find your knees are going over your toes stretch out a bit more. Be sure to not let your knees “drop” inside as well, you should be pushing to have the knees stay on the outside of your foot.
Scissors | While laying on your back, with straight legs just slightly above the ground. Move your legs in an up down motion trying to over exaggerate the movement. Repeat this scissor movement under control, you should be able to do this slowly.
Bicyles | Laying on your back start with both feet off the ground and knees bent to 90 degrees. With your hands up near your head, bring your right shoulder towards your left hip, while extending your right leg straight out. Repeat for the other side.
Skipping | Standard skipping with rope.
Pushups | Start with your hands just outside shoulder width, place your toes (or knees) behind you. Try to balance the weight evenly between your hands and toes (or knees). Be sure to keep a straight line between your shoulders, hips, knees and ankles. From this position lower your body towards the ground having your chest touch the ground. Once you’ve reached the ground push through your hands to return yourself back to the starting position.
Reverse Pushup | Laying under a bar, high enough so that when you’re holding onto the bar you’re not resting on the ground. Have your feet in a position to allow you to be horizontal with straight legs. Now pull yourself up to the bar, keeping a straight line between your ankles, knees, hips and shoulders. Let yourself down slowly, you shouldn’t fall back to the starting position.
Reverse Crunch | Laying on your back with your legs straight up in the air, raise your hips off the ground by “pushing” up on your feet. Try to keep your legs vertical the whole time. And lower your hips slowly back to the ground.
Up/Down Planks | With your forearms on the ground and toes behind you, keep a straight line between your shoulders, hips, knees and ankles. From this position push yourself up onto your hands, one at a time. The top part of the movement should look like the beginning of the push-up. And then lower your body back to the starting position.
Run | Standard Run, pace self set.