DAY 15 - FIT TEST
EXERCISE :50 SEC / REST :10 SEC
1. PRISONER SPEED SQUATS
2. PUSH UPS
3. MOUNTAIN CLIMBERS
4. ALTERNATING LUNGES
5. JUMP SQUATS
6. HIGH KNEES
7. BRIDGE TRICEP DIPS
8. PLANK UP-DOWNS
DAY 16 - CARDIO
EXERCISE :20 SEC / REST :10 SEC
1. SPRINT IN PLACE
2. SPEED SKATERS
3. POGO HOPS
4. WINDMILL T-STANDS
5. IRISH JIG
6. SPEED SKATERS
7. FRONT JACKS
8. PENDULUM PLANK
DAY 17 - FULL BODY STRENGTH
EXERCISE :45 SEC / REST :15 SEC
1. SQUAT PRESS
2. ALTERNATING REVERSE LUNGES
3. REVERSE DUMBBELL FLY
4. STIFF-LEG DEADLIFT
5. PUSH UPS
6. DUMBBELL FRONT SQUAT
7. BICEP CURL -- FRONTAL RAISE
8. KNEELING ONE-LEG SQUAT (RIGHT)
9. KNEELING ONE-LEG SQUAT (LEFT)
10. PLANK U...
DAY 18 - CARDIO
EXERCISE :20 SEC / REST :10 SEC
1. SPRINT IN PLACE
2. SPEED SKATERS
3. POGO HOPS
4. WNDMILL T-STANDS
5. IRISH JIG
6. SPEED SKATERS
7. FRONT JACKS
8. PENDULUM PLANK