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Exercises

Set 1: 1 round
Pull-Ups
Pull-Ups
1 rep
Push-Ups
Push-Ups
2 reps
Squats
Squats
3 reps
Sit-Ups
Sit-Ups
4 reps
Rest
Rest
1 minute

Set 2: 1 round
Pull-Ups
Pull-Ups
2 reps
Push-Ups
Push-Ups
4 reps
Squats
Squats
6 reps
Sit-Ups
Sit-Ups
8 reps
Rest
Rest
1 minute

Set 3: 1 round
Pull-Ups
Pull-Ups
3 reps
Push-Ups
Push-Ups
6 reps
Squats
Squats
9 reps
Sit-Ups
Sit-Ups
12 reps
Rest
Rest
1 minute

Set 4: 1 round
Pull-Ups
Pull-Ups
4 reps
Push-Ups
Push-Ups
8 reps
Squats
Squats
12 reps
Sit-Ups
Sit-Ups
16 reps
Rest
Rest
1 minute

Set 5: 1 round
Pull-Ups
Pull-Ups
5 reps
Push-Ups
Push-Ups
10 reps
Squats
Squats
15 reps
Sit-Ups
Sit-Ups
20 reps
Rest
Rest
1 minute

Set 6: 1 round
Pull-Ups
Pull-Ups
6 reps
Push-Ups
Push-Ups
12 reps
Squats
Squats
18 reps
Sit-Ups
Sit-Ups
24 reps
Rest
Rest
1 minute

Set 7: 1 round
Pull-Ups
Pull-Ups
7 reps
Push-Ups
Push-Ups
14 reps
Squats
Squats
21 reps
Sit-Ups
Sit-Ups
28 reps
Rest
Rest
1 minute

Set 8: 1 round
Pull-Ups
Pull-Ups
8 reps
Push-Ups
Push-Ups
16 reps
Squats
Squats
24 reps
Sit-Ups
Sit-Ups
32 reps
Rest
Rest
1 minute

Set 9: 1 round
Pull-Ups
Pull-Ups
9 reps
Push-Ups
Push-Ups
18 reps
Squats
Squats
27 reps
Sit-Ups
Sit-Ups
36 reps
Rest
Rest
1 minute

Set 10: 1 round
Pull-Ups
Pull-Ups
10 reps
Push-Ups
Push-Ups
20 reps
Squats
Squats
30 reps
Sit-Ups
Sit-Ups
40 reps


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