2-1-12

Warm up: 

• 25 mountain climbers 
• 25 jumping jacks
• 3 rounds

Work out:

• Start off the new month right with a 5 k as fast as you can. race pace.
• that is 3 miles

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1-31-12

Warm up: 

• run in place for 2 mins 
• 10 push ups 
• 15 squats

Work out:

• 18-15-12-9-12-15-18 of 
• burpees
• squats 
• push ups

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1-30-12

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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1-29-12

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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1-28-12

Warm up: 

• run 200 m 
• 5 push ups 
• 10 lunges each leg 
• 3x

Work out:

• 20 jump lunges 
• 10 clapping push up
• 5 burppees
• 3x
  

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1-27-12

Warm up: 

• run 200 m 
• 5 jump squats 
• 10 long jumps 
• 3x

Work out:

• run 200 m 
• 15 burpees 
• run 400 m
• 10 burpees 
• run 600 m 
• 5 burpees
  

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1-26-12

Warm up: 

• 5 push ups 
• 10 high kicks on each leg 
• 25 jumping jacks
• 3x

Work out:

• 10 dips on bench or chair
• 10 backwards lunges on each leg 
• 10 burpees 
• 10 push ups feet elavated
• 4x
  

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1-25-12

Warm up: 

• 20 sit ups 
• 10 leg lifts 
• 1 min plank
• 3x

Work out:

• 21-15-9 
• v ups
• leg lifts
• bicycles
• sit ups all the way up
  

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1-24-12

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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1-23-12

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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1-22-12

Warm up: 

• 30 jumping jacks 
• 15 squats 
• 5 pushup
  

Work out:

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

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1-21-12

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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1-20-12

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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1-19-12

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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1-18-12

Warm up: 

• 30 jumping jacks 
• 15 squats 
• 5 pushup
  

Work out:

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

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1-17-12

Warm up: 

• 30 mountain climbers 
• 20 squats 
• 10 push ups 
• 3 rounds

Work out:

• 10 walking lunges each leg
• 10 push ups 
• 10 rounds 
• for time

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1-16-12

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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1-15-12

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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1-14-12

Warm up: 

• 25 toe touches
• 15 squats 
• run 200 m 
• 3x

Work out:

• 10 push ups 
• 15 squats 
• on the min until you cant complete the 10 push up 15 squats 
• post your time

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1-13-12

Warm up: 

• 200 m run or run for 30 sec
• 5 vertical jumps 
• 10 mountain climbers on each side

Work out:

• 250 jumping jacks for time

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1-12-12

Warm up: 

• 25 jumping jacks
• Samson stretch    each leg 45 sec.
• 5 push up 
• 5 burpees
• 3x

Work out:

• Burpee to push up position 
• do 10 push ups burpee out 
• 5 rounds
  

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1-11-12

Warm up: 

• run 200 m 
• 10 push ups 
• 10 second hand stand holds on wall 
• 10 squats
• 3x

Work out:

• 30 sec handstand hold against wall 
• 30 sec. static hold at bottom of squat
•  rounds
  

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1-10-12

Warm up: 

• 25 jumping jacks 
• 5 vertical jumps 
• 5 push ups
• 5 situps 
• 3x

Work out:

• 4 rounds 
• 10 vertical jumps 
• 10 push ups 
• 10 sit ups
  

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1-9-12

Warm up: 

• 10 push ups 
• 200m run 
• 3x

Work out:

• spend a total time of 5min in a hand stand or head stand
• if dong head stand do not go longer than 1 min at a time 
• you can use a wall. if you fall the time stops.
  

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1-8-12

Warm up: 

• 25 jumping jacks 
• samson streach on each leg 2 min
• 10 sit ups

Work out:

• 10 ,9,8,7,6,5,4,3,2,1, of sit ups 
• and 100 m sprints between each set
  

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1-7-12

Warm up: 

• run 200 m 
• 10 push ups 
• 10 sit ups 
• 15 squats
• 3 rounds

Work out:

• 100 push ups 
• 100 sit ups 
• 100 squats
  

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1-6-12

Warm up: 

• run for 10 to 15 mins

Work out:

• run 1 mile as fast as you can.
  

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1-2-12

Warm up: 

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

Work out:

• 10 vertical jumps 
• 10 push ups 
• 10 sit ups
• 4 rounds
  

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