9-1-11

Warm up: 

• 10 push ups 

• 15 squats 
• run 200 m or 45 sec.
• 3x

Work out:

• 21 push ups 
• 42 squats
• 15 push ups 
• 30 squats
• 9 push ups 
• 18 squats 
• 1 round for time
  

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8-31-11

Warm up: 

• 25 toe touches
• 10 push ups 
• run 200 m or 45 sec
• 3x

Work out:

• 50-35-15
• leg lifts, push ups , sit ups 
• for time
  

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8-30-11

Warm up: 

• run in place knees high for 2 min 
• 10 push ups 
• 15 squats 
• 2 x
  

Work out:

• 100 jumping jacks 
• 75 squats 
• 50 push ups 
• 25 burpees 
• for time
  

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8-29-11

Warm up: 

• 15 squats 
• 25 jumping jacks 
• Samson stretch (you tube it) 
  

Work out:

• sprint 100 m
• 5 push ups 
• sprint 200 m 
• 10 dips on a chair or bench
• sprint 400 m
• 20 squats

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8-28-11

Warm up: 

• 10 push ups 
• 15 squats
• run 200 m or for 45 sec
  

Work out:

• 10 rounds 
• sprint 100 m 
• 10 push ups 
• sprint 100 m 
• 10 burpees 

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8-27-11

Warm up: 

• run 200 m or for 45 sec
• 10 push up 
• 5 lunges on each leg 
• 3 x
  

Work out:

• 50 lunges 
• 30 push up 
• 40 lunges 
• 20 push up 
• 10 lunges 
• 5 push ups 
• And if thats not enough go back up the latter
  

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8-26-11

Warm up: 

• 10 jump squats 
• 10 jumping jacks 
• 3x
  

Work out:

• 10 rounds 
• 10 jump lunges 
• 10 vertical jumps knees to chest 
• 30 jumping jacks
  

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8-25-11

Warm up: 

• 20jumping jacks
• 15 squats 
• 10 push ups
• 3 x
  

Work out:

• for time 
• 10 v-ups 1 burpees 
• 9 v-ups 2 burpees 
• 8 v-ups 3 burpees
• and so on till you hit 1 v-up and 10 burpees

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8-24-11

Warm up: 

• 10 push ups
• 15 squats 
• 25 toe touches

Work out:

• every min do one push up one squat
• min 2 two push ups 2 squats and on
• every min adding an extra push up and squat
• until you can not complete the set in the min
  

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8-23-11

Warm up: 

• 25 jumping jacks
• 15 squats 
• 10 push ups 
• 3 x

Work out:

• run for 10 min walk for 2 mins
• runs for 9 mins walk for 1:30 min 
• run for 8 mins walk for 1 min 
• run for 7 mins walk for 30 sec 
• run for 6 mins walk for 15 sec
• now climb back up the latter 
• if you need some thing harder 
• when running for 10 mins and after the walk do do burpees 
• and so on after 9 mins 9 burpees 
• Have fun
  

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8-22-11

Warm up: 

• mountain climbers 10 on each leg 
• 5 push ups 
• 25 toe touches
  

Work out:

• on the min for 15 mins
• 5 push ups 
• 5 sit ups 
• 10 squats
  

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8-21-11

Warm up: 

• 5 push ups 
• 10 squats 
• 25 jumping jacks 
• 3 x
  

Work out:

• run 200 m or 45 sec
• 20  push ups
• run 400 m or 1min 30 sec
• 10 push ups 
• run 600 m or 2 mins 
• 5 push ups
• then go back down the latter
  

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8-20-11

Warm up: 

• 30 jumping jacks 
• 15 squats 
• 5 pushup
  

Work out:

• 12 rounds for time
• 10 burpees 
• 10 leg lifts
  

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8-19-11

Warm up: 

• 20 mountain climbers 
• 5 push ups 
• 10 squats
• 3x
  

Work out:

• 50-35-15
• leg lifts 
• push ups 
• sit ups 
• for time
  

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8-18-11

Warm up: 

• run 200 m or 45 sec
• 10 lunges each leg 
• 25 jumping jacks 
• 3 x
  

Work out:

• with eyes closed do 10 squats
• open eyes 
• 10 push ups eyes closed 
• 5 rounds
  

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8-17-11

Warm up: 

• 5 push up 
• 10 squats 
• run 200 m or for 45 sec
• 3x
  

Work out:

• every min on the min for 20 mins do 
• 5 push up
• 5 sit up 
• 10 squats
  

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8-16-11

Warm up: 

• run 200 m or just run for 45 sec
• 10 push ups 
• 25 toe touches
  

Work out:

• 10 push up 
• 20 sit ups 
• 15 push up 
• 25 sit ups 
• 20 push ups 
• 30 sit ups 
• Then go back down the latter
  

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8-15-11

Warm up: 

• 10 push ups 
• 15 squats 
• run 200 m or for 45 sec
  

Work out:

• on the min for 20 or you cant complete the set in 20 mins
• 1 push up and 1 squat
• second min 2 push ups 2 squats and 
• third min 3 push ups and 3 squats and so on
  

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8-14-11

Warm up: 

• 25 jumping jacks 
• 15 squast
• 5 burpees
  

Work out:

• every min. on the min for 30 mins
• do 5 push ups
• 5 burpees
• 10 squats

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8-13-11

Warm up: 

• 5 push ups 
• 15 squats 
• run 200 meters of for 45 sec
  

Work out:

• inviabile Fran
• 21-15-9- for time of
• squats 
• and push ups
  

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8-12-11

Warm up: 

• 10  push ups 
• 15 squats 
• 25 jumping jacks
  

Work out:

• you pick 25,50, or 100 push up for time 
• If you pick 25 it is 4 rounds 
• and if you pick 50 it is 2 rounds 
• rest 2 mins between each round
  

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8-11-11

Warm up: 

• 25 mountain climbers 
• 15 squats 
• 25 jumping jacks
• 3 x
  

Work out:

• run half a mile or run for 3 to 5 mins depending how fast you are 
• 50 air squats 
• 3 round
  

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8-10-11

Warm up: 

• 10 toe touches 
• Samson stretch 2 min on each leg
• 10 squats
• 3x
  

Work out:

• 8 push ups 
• 10 squats 
• 11 jumping jacks 
• 3 rounds
  

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8-9-11

Warm up: 

• run for 5 mins
  

Work out:

• run for 1 min do 10 burpees 
• run for 2 min do 9  burpees 
• and down the line till you run 10 mins and do 1 burpee
  

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8-8-11

Warm up: 

• 8 push ups 
• 8 lunges 
• 3 x
  

Work out:

• run 8 mins 
• 11 squats 
• 11 long jumps 
• 8 rounds
  

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8-7-11

Warm up: 

• vertical jumps 10 
• knees high 10 on each side 
• 10 mountain climbers
  

Work out:

• 10 push ups 
• 10 sit ups 
• 10 squats 
• 10 rounds
  

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8-6-11

Warm up: 

• 25 toe touches 
• 25 jumping jacks 
• 3 x

Work out:

• 10,9,8,7,6,5,4,3,2,1, sets of sit ups and a 100 m sprints between each set 
• if you dont know 100 m run as fast as you can for 30 sec

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8-5-11

Warm up: 

• 200 m run or run for 45 sec
• 10 squats 
• 5 push ups 
• 3 x

Work out:

• 10 push ups 
• 10 sit ups 
• 10 squats 
• 10 rounds

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8-4-11

Warm up: 

• run in place for 2 mins
• 5 lunges each leg 
• 5 push ups 
• 3 x

Work out:

• run for 3 mins do 5 burpees 
• do that for 30 mins

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8-3-11

Warm up: 

• 25 toe touches 
• 15 squats 
• 10 push ups 
• 3 rounds

Work out:

• 25 long jumps 
• 20 walking lunges 
• 15 squats 
• 5 rounds

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