“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