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Exercises

Set 1: 8 rounds
Position hands palms shoulder width apart, feet together and body in a plank position.
Burpees
20 seconds
Rest
10 seconds

Set 2: 8 rounds
Prisoner Squats
Prisoner Squats
20 seconds
Rest
Rest
10 seconds

Set 3: 8 rounds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
30 seconds

Set 5: 5 rounds
 Lower your torso to the ground until your elbows form a 90 degree angle.
Push Ups
20 seconds
Rest
Rest
10 seconds
Raise you body up, making sure to keep your neck straight. Lower slowly.
Sit-ups
20 seconds
Rest
Rest
10 seconds

Set 6: 3 rounds
Pull-ups
Pull-ups
20 seconds
Rest
Rest
10 seconds
Plank with Leg Lifts
Plank with Leg Lifts
20 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Jumping Jacks
Jumping Jacks
1 minute


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