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“Knowing is not enough, we must apply. Willing is not enough, we must do.” – Johann Wolfgang von Goethe

The harder the workout, the harder you will become. Be warned, this is a wicked bout of exercise, but it will surely turn you to stone.

Warm-up

  • 75 jumping jacks (Zone 1-3)
  • Jog 5-10 minutes (Zone 3-4)
  • Dynamic warm-up – 3 moves at 25 yards

Main set

  • Run/jog/walk 15 minutes
  • Perform 1 minute of each exercise, with 10 second rest between
  • push-ups
  • sit-ups
  • pull-ups
  • plank
  • squat jumps
  • jump rope (fast)
  • mountain climbers
  • flutter kicks
  • arm curls with sandbag
  • 1-minute rest
  • Perform strength exercise sequence 1-3 times.
  • Run/jog/walk 15 minutes

Cool Down:

Stretch

Source: Spartan.com