Hard Work Generates Results



6 sets
Run – 6 Minutes
Pushups – 20 Reps
Pullups – 2 Reps
Planks – 690 Seconds
10 sets
Burpies – 10 Reps
Mat Hops – 10 Reps/side


Run | Standard Run, pace self set.
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.
Pullups | Hanging from a pullup bar with your palms forward and hands outside shoulder width. Pull yourself up so that your chin is higher than the bar. Avoid excess use of the legs and lower yourself back down to the start position slowly and under control.
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.
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.
Mat Hops | with your hands on a mat and both feet on the other side of the mat forcefully push yourself over the mat so your feet are now on the other side. Be sure to keep your feet together and to keep your hands planted in the push-up position.