Wednesday 27 August 2008: FIFTEEN MINUTES

FIFTEEN MINUTES

The following circuit takes fifteen minutes to complete. Intermediate and Basic trainees should take short rests between exercises as necessary. Advanced trainees should move between exercises as quickly as possible.

You may want to spend a couple of minutes warming the body before the workout by performing jumping jacks and/or basic mobility exercises.

Advanced:

1 minute: Max Pull-ups
1 minute: Max Sit-ups
1 minute: Max Push-ups
2 minutes: Max Squats
10 minutes: High Intensity Cardio
(E.g. Skip rope fast, Sprints, Running, Burpees, etc.)

Intermediate:

1 minute: Max Partial Pull-ups or Body Rows
1 minute: Max Sit-ups or Crunches
1 minute: Max Push-ups (go to your knees if necessary)
2 minutes: Max Squats or Half-Squats
10 minutes: Intense Cardio
(E.g. Skip rope, Sprints, Jumping Jacks, Squat Thrusts, etc.)

Basic:

1 minute: Max Body Rows
1 minute: Max Crunches
1 minute: Max Knee Push-ups
2 minutes: Max Half-Squats
10 minutes: Cardio
(E.g. Skip rope, Sprints, Jumping Jacks, etc.)

Post results to Comments.