DAY 30 - 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 31 - STEADY STATE CARDIO
EXERCISE 5 X :60 SEC / REST :20 SEC
1. SPRINT-IN-PLACE
2. SPEED SKATERS
3. SPRINT-IN-PLACE
4. SPEED SKATERS
5. FAKE JUMP ROPE
6. ALTERNATING JAB-JAB CROSS KICK
7. ELBOW-DIG / JUMP SQUAT
8. ALTERNATING JAB-JAB CROSS KICK
9. ELBOW-DIG / JUMP SQUAT
10. FAKE JUMP ROPE
DAY 32 - UPPER BODY
EXERCISE :60 SEC / REST :20 SEC
1. DUMBBELL PLANK ROW
2. STAGGERED PUSH-UPS
3. WONDER WOMANS
4. BRIDGE CHEST FLY
5. L-RAISES
6. TRICEP DIPS
7. ALTERNATING BICEP CURL
8. SINGLE-ARM ROW (RIGHT)
9. SINGLE ARM ROW (LEFT)
10. PLANK SKIPS
DAY 33 - LOWER BODY
EXERCISE :60 SEC / REST :20 SEC
1. SURRENDER SQUATS
2. LATERAL LUNGE-KICK (RIGHT)
3. LATERAL LUNGE-KICK (LEFT)
4. BELOW PARALELL SQUATS
5. ALTERNATING REVERSE LUNGE KICK
6. HYDRANTS (RIGHT)
7. HYDRANTS (LEFT)
8. DUMBBELL DONKEY-KICKS (RIGHT)
9. DUMBBELL DONKEY-KICKS (LEFT)
10...