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“Far better it is to dare mighty things, to win glorious triumphs even though checkered by failure, than to rank with those poor spirits who neither enjoy nor suffer much because they live in that gray twilight that knows neither victory nor defeat.” Theodore Roosevelt

Dynamic Warm-up
Then:
40x Air Squats
30x Crunches
20x Hand Release/Clap Press-ups
5x Handstand push ups
Then:
Press-ups +
Plank +
Mountain Climbers +
Squats +
Boot Strappers +
Pike Press-ups+
Sprinters Lunges +
Dead Cockroach +
60 seconds Rest
Complete 2 rounds 45 seconds per exercise 15 seconds rest
Then:
10x Burps +
10x Kneeling Jump Squats +
10x Side to Side Burpees (5 each side)
60 seconds rest
Complete 2 rounds
Then:
10x Press-up position Plank with alternate hand to shoulders (5 each side) +
10x Diver Bombers +
20x Back Extensions +
10x Hindu Push-ups
60 seconds rest
Complete 2 rounds
Then:
4 sets of Killer Planks
Then:
Cool down and Stretch

Author avatar

Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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