WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run.
Stretch.
10 x 50 mtr sprints
WORKOUT
- 15 MINUTES OF UPPER BODY EXERCISES
- 5x5 WEIGHTED SQUATS
- 50 TRIANGLE SIT-UPS
On back. Feet together. Hands together overhead. Bring hands
and feet together at the top, forming a triangle space.
- 20 HANGING KNEE TUCKS
Hang from bar. Pull knees straight up to the chest.
- 50 BENT KNEE OBLIQUE CRUNCHES
On back. Knees bent, feet apart. Hands behind head. Right
elbow up towards left knee, back to center, right elbow up towards left knee,
back to center = 1 rep.
- 30 ACCORDIAN SIT-UPS W/BARBELL(ADV)
On back, bent knees, feet crossed at the ankles. Hold a
barbell of your choosing on your chest. Simultaneously press the barbell up to
the ceiling while lifting feet up as if doing a reverse crunch.
- 20 HANGING DIAGONAL KNEE TUCKS (OBLIQUES)
Hang from bar, tuck knees up to left shoulder, back down,
then up to right shoulder = 1 rep.
RUN 1 MILE. COOL DOWN. STRETCH.
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