Hard Work Generates Results

1.1 | Jumping jacks – 1 x 90 Seconds
1.2 | Prisoner Squats – 1 x 25 Reps
1.3 | Jumping jacks – 1 x 60 Seconds
2.1 | Pushups – 3 x 90 Seconds
2.2 | Reverse Pushup – 3 x 90 Seconds
2.3 | Incline Run – 3 x 90 Seconds
2.4 | Bicyles – 3 x 90 Seconds
2.5 | Pushpress (Dumbbell) – 3 x 90 Seconds
2.6 | Alternating Lat/Front Raise – 3 x 90 Seconds
2.7 | Burpies – 3 x 90 Seconds
2.8 | Planks – 3 x 90 Seconds

Jumping Jacks | Standard Jumping Jack
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.
Jumping Jacks | Standard Jumping Jack
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.
Incline Run | With a treadmill set at a Maximum Incline (usually 15%) run at the fastest pace you can safely maintain.
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.
Pushpress (Dumbbell) | With dumbbells on your shoulders and feet shoulder width apart, lower yourself to the ground (keeping weight on your heels), about 90 degrees at the knee, now explode up pushing the dumbbells over your head. When finished the movement you should be completely stretched out. Lower the dumbbells back to your shoulders and repeat.
Alternating Lat/Front Raise | With two dumbbells at your side with your feet shoulder width apart. Raise your right arm straight out to the side (with palm down) and left arm straight in front to eye level (palms facing in). Return to starting position and repeat for other sides.
Burpies | From a high plank position (weight on your hands and toes with a straight line between, your ankles, knees, hips and shoulders), forcefully bring your feet underneath your chest and jump as high as you can vertically. Once you’ve landed jump your feet back to the starting position and repeat.
Planks | Face down with your weight on your forearms and toes, maintain a straight line between your shoulders, hips, knees and ankles. Hold this position for the set amount of time. Be sure not to sag in the hips.