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Day 5

I know this is going to seem crazy, but my instructor once told me this: If you can do 100 jumping sprawls, youre in good shape. So for todays workout, we are going to be doing 200 jumping sprawls!

I cant find a video thats good for showing people who dont know what it is how to do it so heres my explanation. Jump up as high as you can reaching upward then as you land put your hands to the ground and "sprawl" your legs out then come back up and repeat, its that simple!

Day 4

Im feeling like a swim today!

Everyone, lets hit up any local pool and try to get atleast 3 miles in!
 After that go to a flat press bench and start with a light warm up set of 12.
Add 10 pounds-10 reps
repeat 3 times with a 3 minute break in between each set.
Add 10 pounds-8 reps
repeat 3times with a 3 minute break in between each set.
Add 10 pounds-6 reps

Do as many sets as possible with good form----->

Day 3

All right guys lets get started!

Grab a jump rope and jump for 2 minutes, this will be our warm up.

After the warm up drop and do 4 sets of 25 push ups.

Then- 10 jumping sprawls
          30 crunches
           15 push ups
           20 squats
20 second break then repeat 10 times.

Day 2

All right guys lets get started!
Today we will be starting with a light 2 mile jog, just go at a steady pace you can keep up for the whole run.

After the jog do 400 squats in sets of 50

1 minute break

Next we will be doing 45 seconds of skip lounges, this is where you bring one knee to the ground, then jump back up and again on the other knee.

In between the 45 second rounds take a 30 second break.

Finish the workout with a burnout set working the abs.
Do- 10 crunchs
       10 sit ups
       10 leg lifts
       10 left side crunches
       10 right side crunches
       20 bicycle crunches
       10 triangle lifts (throw your hip up making a triangle by folding one leg over the other)
30 second Break, then repeat 2 more times

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Day 1

Circuit Set: Do 3 sets of each. Try not to rest until the appropriate break time.
50 push ups
50 sit ups
50 squats
30 second break
25 jumping sprawl
45 seconds of jumping jacks
50 push ups
20 knees to chest
30 second break, repeat workout.