DAY 01: FIT TEST
EXERCISE :50 SEC / REST :10 SEC
1. SPEED SQUATS
2. PUSH-UPS
3. MOUNTAIN CLIMBERS
4. STATIC LUNGE (RIGHT)
5. STATIC LUNGE (LEFT)
6. HIGH KNEES
7. TRICEP DIPS
8. ELBOW PLANK
DAY 02: CARDIO
EXERCISE: 45 SEC / REST :15 SEC
1. IN & OUT SQUAT JUMPS
2. SPEED SKATERS
3. MOUNTAIN CLIMBERS
4. POP SQUATS
5. SPRINT-IN-PLACE
6. FRONT JACKS
7. SIDE OBLIQUE CRUNCH (RIGHT)
8. SIDE OBLIQUE CRUNCH (LEFT)
DAY 03: FULL BODY STRENGTH
EXERCISE: 45 SEC / REST :15 SEC
1. BELOW PARALLEL SQUATS
2. BENT-OVER ROWS
3. SURRENDER SQUATS
4. BENT-OVER REVERSE FLY
5. BRIDGE TRICEP DIPS
6. WEIGHTED STATIC LUNGE RIGHT
7. WEIGHTED STATIC LUNGE LEFT
8. ONE LEG/BICEP CURL/SHOULDER PRESS
9. BICEP CURL
10. ELBOW PLANK
DAY 04: CARDIO
EXERCISE: 45 SEC / REST :15 SEC
1. IN & OUT SQUAT JUMPS
2. SPEED SKATERS
3. MOUNTAIN CLIMBERS
4. POP SQUATS
5. SPRINT-IN-PLACE
6. FRONT JACKS
7. SIDE OBLIQUE CRUNCH RIGHT
8. SIDE OBLIQUE CRUNCH LEFT