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Description

Get off you lazy butt and do this workout!


Exercises

Set 1: 2 rounds
Lift off the floor by moving shoulders upward. Exhale through your mouth and lower back down slowly.
Crunches
1 minute
Rest
Rest
10 seconds
 Lower your torso to the ground until your elbows form a 90 degree angle.
Push Ups
30 seconds
Rest
Rest
10 seconds
calf raises
30 seconds
Bend knees and push hips back. Your knees should line up with toes and hips. Push with legs back to standing.
Prisoner Squats
30 seconds
Rest
Rest
10 seconds
Bicycle Abs
Bicycle Abs
1 minute
Rest
Rest
10 seconds
 Lower your torso to the ground until your elbows form a 90 degree angle.
Push Ups
30 seconds
Rest
Rest
10 seconds
calf raises
30 seconds
Bend knees and push hips back. Your knees should line up with toes and hips. Push with legs back to standing.
Prisoner Squats
30 seconds
Rest
Rest
10 seconds
Split Abs
1 minute
Rest
Rest
10 seconds
 Lower your torso to the ground until your elbows form a 90 degree angle.
Push Ups
30 seconds
Rest
Rest
10 seconds
calf raises
30 seconds
Bend knees and push hips back. Your knees should line up with toes and hips. Push with legs back to standing.
Prisoner Squats
30 seconds
Rest
Rest
10 seconds
Raise you body up, making sure to keep your neck straight. Lower slowly.
Sit-ups
1 minute
Rest
Rest
10 seconds
 Lower your torso to the ground until your elbows form a 90 degree angle.
Push Ups
30 seconds
Rest
Rest
10 seconds
calf raises
30 seconds
Bend knees and push hips back. Your knees should line up with toes and hips. Push with legs back to standing.
Prisoner Squats
30 seconds
Rest
Rest
10 seconds
Elbow Plank
1 minute
Rest
Rest
10 seconds
 Lower your torso to the ground until your elbows form a 90 degree angle.
Push Ups
30 seconds
Rest
Rest
10 seconds
calf raises
30 seconds
Bend knees and push hips back. Your knees should line up with toes and hips. Push with legs back to standing.
Prisoner Squats
30 seconds
Rest
Rest
10 seconds
Lift your shoulder blades off of the floor. Raise your hands toward your feet.
Vertical Leg Crunches
1 minute
Rest
Rest
10 seconds
 Lower your torso to the ground until your elbows form a 90 degree angle.
Push Ups
30 seconds
Rest
Rest
10 seconds
calf raises
30 seconds
Bend knees and push hips back. Your knees should line up with toes and hips. Push with legs back to standing.
Prisoner Squats
30 seconds
Rest
Rest
10 seconds
Mason Twists
Mason Twists
1 minute
Rest
Rest
10 seconds
 Lower your torso to the ground until your elbows form a 90 degree angle.
Push Ups
30 seconds
Rest
Rest
10 seconds
calf raises
30 seconds
Bend knees and push hips back. Your knees should line up with toes and hips. Push with legs back to standing.
Prisoner Squats
30 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Cobra
Cobra
15 seconds
Child's Pose
15 seconds
Cobra
Cobra
15 seconds
Corpse
Corpse
15 seconds


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