DO AND BE

Success in life comes in cans, and failure comes in cant's!

Round One:
1) Elliptical- 10 minutes/Resistance- 7-9;increase every 2 minutes/Incline- 8; increase every 2 minutes/Strides Per Minute- 165-185 (If you can keep this pace for 10 minutes great...if not, please set your work load and incline for your specific fitness level. Try to make this a challenge that you work toward).
2) Body Weight Squats (no rest/continuous motion)- 100x
3) Push-ups- 10x
4) Body Weight Alternating Lunge Steps In Place (Stepping Forward)- 50x
*Make sure it is continuous without stopping
5) Push-ups- 10x
6) Body Weight Alternating Lunge Steps In Place (Stepping Backward)- 50x
*Make sure it is continuous without stopping
7) Push-ups- 10x + Sit-ups- 25x + Bicycle Pumps (2 pumps on each side)- 50x
8) Step-Mill- 10 minutes/Resistance 8-10; increase resistance every 2 min/For each minute that you are stepping, you will do the following: 1st-30 sec step on each stair; 2nd-30 sec. skip each stair. (If you can keep this pace for 10 minutes great...if not, please set your work load for your specific fitness level. Try to make this a challenge that you work toward).


Round Two:
1) Body Weight Walking Lunges- 1 lap around the track or 200 Lunge Steps
2) One Crunch + One Sit-ups (2=1)- 15 times
3) Core Plank- 1 minute
4) Six Laps around the track- on every 2nd lap- do 10 squat jumps at each corner
*For example- Run 1st lap regular/On 2nd lap do 10 squat jumps at each corner of the lap/3rd lap-regular…
*If you don't have access to a track- Run in Place 30sec + 10 squat jumps after each 30 sec mark (do this six times. You may also decide to create your own cardio challenge for this round. Always be creative! :)5) Core Plank- 1 minute
6) Roman Chair- (knees-to-chest)- 15x
7) On Bench- Reverse Crunches (roll knees-into-chest)- 25x
*keep your heels close to your butt/lead from your belly button not your legs
8) Wall- Sit- 30 sec + 10 Squat Jumps/Wall-Sit- 40 sec + 15 Squat Jumps/Wall Sit- 50sec + 20 Squat Jumps/Wall Sit- 60 sec + 25 Squat Jumps (watch your form/make sure you are sitting in an L (legs form an L-shape on your wall sit; Squat low and jump from the bottom and land in the bottom on squat jumps).
*ABSOLUTELY NO REST! Your rest time is when you are sitting on the wall.

Nice Work...You Did It! Way To Get After It! :)