1-1-12

Warm up: 

• run for 10 min to warm up

Work out:

• run a 5 k or 10 k you pick
• for time
  

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12-31-11

Warm up: 

• 2000 m run 
• 10 sit ups 
• 10 squats
• 3x

Work out:

• run 800 m
• 50 aquats
• 50 sit ups
  

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12-30-11

Warm up: 

• 3 handstand push up or feet elevated 
• 5 squats
• 25 jumping jacks 
• 50 arm rotations
• 3x

Work out:

• handstand for 30 second use wall if nessary
• 10 squats 
• 8 rounds
  

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12-29-11

Warm up: 

• run 200 m 
• 10 lunges
• 3x

Work out:

• run 1 mile 
• lunge 30 steps every min
  

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12-28-11

Warm up: 

• 25 jumping jacks 
• 10 push up 
• 10 squats 3x

Work out:

• 100 air squats for time
  

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12-27-11

Warm up: 

• 5 vertical jumps 
• 5 squats 
• 3 long jumps
• run 200 m 
• 3x

Work out:

• 3 vertical jumps 
• 3 squats 
• 3 long jumps 
• 5 rounds
  

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12-26-11

Warm up: 

• 25 jumping jacks
• 5 buprees 
• 10 squats
• 200 m run 
• 3x

Work out:

• burpees 
• you pick 50 -150 
• and go for it for time
  

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12-25-11

Warm up: 

• before you start eating 
• run 200 m 
• 10 squats 
• 10 push ups 25 jumping jacks
• 3x

Work out:

• 10,9,8,7,6,5,4,3,2,1,
• burpees 
• push ups 
• sit ups
  

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12-24-11

Warm up: 

• run 200 m 
• 10 lunges '
• 10 push ups 
• 3x

Work out:

• 5 rounds for time 
• 400 m run 
• 30 squats
  

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12-23-11

Warm up: 

• 5 hand stand push ups or feet elevated push ups
• 5 dips on chair or bench 
• 5 push ups with elbows close to your sids
• run 200 m 
• 3x

Work out:

• 21-15-9 
• hand stand push ups ( or feet elevated
• chair dips 
• push ups
  

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12-22-11

Warm up: 

• run 200 m 
• 10 push ups 
• 10 squats
• 3x

Work out:

• run 1 mile 
• 100 push ups
• 200 squats
• run 1 mile
  

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12-21-11

Warm up: 

• 10 squats 
• run 200m 
• 5 lunges each leg 
• 3x

Work out:

• walking lunges 
• pick a distance
• 100-400 m 
• and do it 
• no quitting
  

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12-20-11

Warm up: 

• 25 Mountain climbers
• 5 burpees 
• 5 push ups 
• 25 jumping jacks

Work out:

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

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12-19-11

Warm up: 

• run 200 m
• 5 push ups 
• 10 squats 
• 3x

Work out:

• 21 push ups 
• 42 squats
• 15 push ups 
• 30 squats
• 9 push ups 
• 18 squats
  

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12-18-11

Warm up: 

• 25 jumping jacks
• 10 squats 
• 5 push ups

Work out:

• Tabata squats
• 4 mins 
• of 20 sec of squats 
• 10 sec of rest
  

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12-17-11

Warm up: 

• run 200 m
• 10 push ups 
• 10 squats 
• 3x

Work out:

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

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12-16-11

Warm up: 

• 25 jumping jacks
• 50 arm rotation
• 15 squats 
• 5 push ups

Work out:

• 21-15-9 
• squats 
• push ups
  

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12-15-11

Warm up: 

• 10 walking lunges
• 25 jumping jacks 
• 5 push ups 
• run200 m 
• 3x

Work out:

• 50 walking lunges (each leg) 
• run 800m 
• 50 walking lunges (each leg)
  

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12-14-11

Warm up: 

• 10 air squats 
• 10 sit ups 
• 5 hand stand push ups 
• or push ups with feet elevated
• run 200 m 
• 3x

Work out:

• 80,60,40,20 air squats
• 40,30,20,10, sit ups
• 20,15,10,5 handstand push ups
• or feet elevated push ups
  

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12-13-11

Warm up: 

• 200 m run 
• 5 push up 
• 5 burpees 
• 10 lunges each leg. 
• 3x

Work out:

• 10 jumping lunges 
• 10 burpees 
• 20 push ups 
• 3 x
  

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12-12-11

Warm up: 

• run for 10 min

Work out:

• do hill sprints run for 30 sec up hill 
• do 10 rounds 
• your rest is walking back down and add 20 sec
  

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12-11-11

Warm up: 

• 25 jumping jacks 
• 25 toe touches 
• 5 push up
• 3 x

Work out:

• 10 burpee long jumps 
• 10 push ups 
• 10 squats 
• 5 rounds
  

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12-10-11

Warm up: 

• 5 push ups 
• 10 push ups
• 50 arm rotations 
• 200 m run 
• 3x

Work out:

• 100 m walking on you hands
• if you can not walk on your hands 
• practice hand stands on wall for 10 mins
• have fun
  

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12-9-11

Warm up: 

• samson streach 2 min on each side 
• 10 squats 
• 5 push ups
• 3x

Work out:

• 5 push up
• 5 squats 
• 5 sit ups 
• 20 rounds
  

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12-8-11

Warm up: 

• run 2oom run 
• 10 squats 
• 5 push ups
• 25 mountain climbers
• 3x

Work out:

• tabata squats and tabata push ups
• that is 20 of work 10 of rest for 4 mins
• rotate between squats and push ups
  

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12-7-11

Warm up: 

• push up 5 
• squats 10 
• run 200 m 
• 3x 

Work out:

• 10 hand stand push up or push up feet elevated.
• run 200m 
• 3 rounds
  

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12-6-11

Warm up: 

• 25 jumping jacks 
• 10 push ups 
• 50 arm rotations
• 3x

Work out:

• sprint 200 m
• 25 push ups 
• 4 rounds
  

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12-5-11

Warm up: 

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

Work out:

• run 200 m
• 10 squats
• 10 push ups 
• 5 rounds
  

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12-4-11

 


Warm up: 

• 200 m run
• 10 squats 
• 5 push ups 
• 3x 

Work out:

• 200 squats for time
  

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12-3-11

Warm up: 

• 25 jumping jacks 
• 5 push ups 
• 5 squats 
• run 200 m 
• 3x

Work out:

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

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12-2-11

Warm up: 

• run 10 mins

Work out:

• run 5 k and write down time for later reference. 
  

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