OSE ARMS THIS SPRING?

GET READY
Fit IN 3 WORKOUT: ARMS

Beginner reps / Advanced reps  Example: 10 reps / 25 reps

Perform all Exercises Below from top to Bottom and Repeat as written below:

1. Tricep Push Backs 20 reps (5-10.lbs) / 20-30 reps (10-20lbs.)

2. Tricep Bench w dumbbell   20 reps (10-30lb.)  /  30 reps (15-30lbs.)
3. Power Push Ups  5 till failure / 10 till Failure
4. Jump rope or Jumping Jacks 1 minute

Repeat: beginner 3-5x ,  advanced 4-8x

BOOST YOUR WORKOUT WITH THIS BELOW:

1. knee Tucks 25 / 50 (ab exercise)
2. hammer curls 10-15 reps  (5 -15lbs) / 15-20 reps (10-20lbs)
3. Mountain climbers 1 min / 2 min

Repeat: beginner 2-4x, advanced 3-6x

More time?
Jog 1-4 miles or Stationary Bike alternate sitting and standing every 2 minutes for 1 minute, total 15
minutes.

Ready For Abs? Here's Your Daily Ab Workout

HOW TO PERFORM AT YOUR OWN RISK: 
 Beginner reps /  Advanced reps    example:  SIT UPS   10 reps / 25 reps

1. Knee Tucks   10 reps / 25 reps

2. Hops  10 reps / 20 reps
3. Hops with Twist 2-5 reps / 5-10 reps
4. Mountain Climbers 1 min / 2 min

Repeat all 4 exercises, beginner 3-4x,  advanced 4-6x

WANT TO BOOST YOUR WORKOUT?

Perform the Following:

1. Sit Ups 10 / 50
2. Plank 30 sec / 1 minute
3. Push Ups on Knees   5 - 10 / 25 
4.  Burpees 5 - 10 / 30 

Repeat all 4 exercises, beginner 1-2x, advanced 2-4x

Now What?
Jog or Power Walk 1 - 5 miles

Can You Do This Entire Leg Workout..hmm

HOW TO PERFORM AT YOUR OWN RISK:
 1. Goblet Squat 20 Reps /  30 Reps (heavy)
2. Plie Pulsing Squats 10 - 25 reps / 20 - 30 reps
3. Pulsing Lunges 10 - 20 reps each leg / 25 - 50 each leg
4. Run High Knee 1 min / 2 min

Repeat all 4 exercises: beginner 2x, advanced 4 - 6x

WANT TO BOOST YOUR WORKOUT?

Walking Lunges with dbs (5 - 20 lbs) in each hand    1 min / 2 min
Jumping Squats 10 / 20 with a 20lb medicine ball
Mountain Climbers 1 min / 1 min

Repeal all 3 exercises: beginner 1-2x, Advanced 3-5x

What Now?
Jog 1 mile
Only for Advanced Below:
Sprints
5 x 25 yards
10 x 50 yards
2 x 100 yards

Your 3 exercises away to tone and fit arms..try this one.

YOUR  FIT IN 3 WORKOUT: ARMS AGAIN!

HOW TO PERFORM AT YOUR OWN RISK:

beginner reps / advanced reps   example:  push ups 10 / 20

Click to Watch ==>> ARM WORKOUT

1. Tricep overhead  15 / 30
2. Tricep Push-Ups  5 - 10 / 20 - 30
3. Tricep Kick Back Band (red ) 20 / 30-40
4. Burpees 10 / 25

Repeat all 4 exercises, beginner: 2-3x, advanced: 4- 6 x 

WANT TO BOOST YOUR WORKOUT?

1. Standing Curls 10 heavy x 10 lighter / 10 heavy x 10 lighter

2. Hammer Curls 15 / 20
3. Tricep Bench 20 / 30
4. Mountain Climbers 1 min / 1 min

Repeat all 4 exercises,  beginner 1-2 x, advanced 4- 5 x

Now What?
Jog or Power Walk 1 - 5 miles

ABS AWAY...lets go
YOUR FIT N' 3 WORKOUT; ABS AGAIN
Perform at your own risk!

CLICK HERE TO WATCH ===>> AB WORKOUT #2

HOW TO PERFORM AT YOUR OWN RISK

1. Bicycle 30 sec / 1 min

 2. 45 degree crunch  30 sec / 1 min  * bend knees, crunch hard, hold crunch, kick legs out 45
degrees with straight leg, point toes and pulse with small crunches.  Once back gets fatigued start
over and/ or bring up legs higher than 45.
3. Hops with flutter 10 / 25 
4. Jump Rope 1 min / 2 min

Repeat all 4 exercises, beginner: 3x, advanced 5x

WANT TO BOOST YOUR WORKOUT?

1. Push ups 10 / 25
2. Star Jumps 25 / 50
3. Plank on Fitness Ball 30 sec - 1 min / 2 min
4. Burpees 5 / 20

Repeat all 4 exercises, beginner: 3 x , Advanced : 5x

Now What?
Jog or walk 1-2 miles

Advanced only: Sprints 50 yards, 6x with no rest.  Rest at 6th sprint for 1 min and repeat 3x.

Your Next Leg Workout, Can You Do It?

YOUR "FIT N' 3" WORKOUT: LEGS
Perform at Your OWN RISK!

Click Here To Watch===>> LEG WORKOUT

HOW TO PERFORM (hit any blue links to see exercise demo):

1. Squat to Jumping Squat   10 each / 10 each * advanced hold heavier weights 15 -

30 each hand.
2. Burpee to Press w dbs  10 (hold 5-10lbs) / 15-20 (hold 10 - 15 lbs)
3. Bench X-Overs  10 each way / 30 each way   (make sure to pop up by pressing
off foot on bench.  Its a plyometric so objective is to go up high while crossing
over.  Push off the heel on bench to go up NOT the ball of foot.  Take your
time)  Don't have a bench? Use a box 14 - 16 inches high or if you don't have
one then perform skating for 1 minute - 2 minutes instead. 
4. Bike Or Jog 3 Minutes with Intensity ( 80% Max )

Repeat all 4 Exercises: beginner 3x, Advanced: 4-6x

WANT TO BOOST YOUR WORKOUT?

1. Stand Ups 15 each leg / 25 each leg

2. Star Jumps 25 / 50
3. Jump Rope 1 min / 2 min

Repeat all 3 Exercises: beginner 3x, Advanced: 4-6x

WHAT'S NEXT?
Jog or Power Walk on a hilly route.  1 to 5 miles.
Ok..Lets Do A Boot Camp Style Workout. Can you complete it?
TODAY'S FIT N' 3 WORKOUT: BOOT CAMP 
All you'll need is
your body, small space, fitness ball (55 cm)  and optional : 2 dumbbells:  (10-15lbs)
===========
Warning: perform at own risk, Always consult your medical professional before starting any exercise
program.  This workout is for informational purposes only and you assume all risk and liability before
starting of performing any of the exercises below.  Stop immediately if you feel dizzy, weak or faint and
seek medical attention.
========

CLICK HERE TO WATCH ALL EXERICSES ==>>SEE VIDEO OF EXERCISES HERE

* ALL EXERCISES IN EACH CIRCUIT ARE SHOWN IN VIDEO ABOVE
Any questions for workout simply reply to this email.

Circuit 1:

1. Switch Kicks       10 each leg

2. Mountain Climber  30 seconds ( make sure to dig both balls of feet into ground, don't leave front
foot into air. Notice she has her hands on dumbbells which are horizontal (better for wrist and
back)

Repeat both exercises for 5 minutes, no rest if possible

Rest 30 seconds - 1 minute after 5 minutes

Circuit 2: 

1. Star Jumps   10 reps

2. Mountain Climber  30 seconds  make sure to dig both balls of feet into ground, don't leave front
foot into air. Notice she has her hands on dumbbells which are horizontal (better for wrist and
back)
3. Skating   10 pushing right, 10 pushing left

Repeat all 3 for 5 minutes, no rest if possible

Rest 30 seconds - 1 minute after 5 minutes

Circuit 3:

1. Burpee with 10 high knee runs   5 to 30 reps   make sure to let your entire body hit the ground,
feet hip distance apart and push off palms of  hands hard to jump up into a squat before running,
Take your time and make sure to squat down, place hands in front and drop down.  Don't dive
down to ground or arch lower back!
2. Mountain Climber  30 seconds  

Repeat both for 5 minutes, no rest if possible

Rest 30 seconds - 1 minute after 5 minutes

Circuit 4:

1. Skating w dumbbell  30 seconds  hold a 5-15lb db.  

2. Back Leg Curls-Fitness Ball   20  reps make sure your hips are raised, body is straight line and
toes pulled towards you (flexed) entire time.  Don't have a ball? Perform 25 bridges (hip raises)
squeezing glute on top.

Repeat both for 5 minutes, no rest if possible

Rest 30 seconds - 1 minute after 5 minutes

Circuit 5

1. Reverse Lunge with kick       10 each leg with or without weight (5-15lbs)
2. Pulsing Plie' Squats               20 reps
3. Jumping Squats                     25  reps

Repeat all 3 for 5 minutes, no rest if possible

Rest 30 seconds - 1 minute after 5 minutes

Circuit 6

1. 5 jumping jacks with a fist walk down on hands to     2-3 push ups      5 reps
2. Run High Knee                                                           30 seconds

Repeat both for 5 minutes, no rest if possible 

PUSH UP CHALLENGE LIKE NEVER BEFORE, TRY

YOUR FIT N' 3 WORKOUT: TRICEP FOCUSED

CLICK HERE TO WATCH==>>TRICEP WORKOUT

Beginner Reps / Advanced Reps    Example: push ups 10 / 20

HOW TO PERFORM THIS WORKOUT AT YOUR OWN RISK:

1. Alternating Narrow to Wide Push Ups   5 to 10 of each / 10 to 20 of each

2. Tricep Bench 10 to 20 reps each leg  / 20 to 30 reps with a heavy dumbbell (20-30lb) 
3. Push Up with A Row  5 reps each arm (5-8lbs) / 5 to 10 reps each arm (10-15lbs).
4. Mt Climber 30 seconds / 1 minute

Repeat all 4 Exercises, beginner: 2-3x, advanced 3-5x

WANT TO BOOST YOUR WORKOUT? 

Perform below:

1. Low To High Plank 5 to 10 each arm / 10 to 20 each arm

2. Burpees 5 to 10 / 20 to 30 
3. Jump Rope 30 seconds / 1 minute

Repeat all 3 exercises, beginner 3-4x, advanced 4-6x

NOW WHAT?

1. Jog 1 to 3 miles
2. Sprints  25 yards    beginner: 5x (30 sec rest)  advanced 10x (30 sec rest)
3. Jumping Squats beginner 10  advanced 25
4. Back Pedal Runs 100 yards  beginner 4x   advanced 6x
5. Sprints 100 yards  beginner 1x  Advanced 4x

Did you do yesterdays boot camp that used little equipment?  Imagine the workouts I can create with gym
equipment.

TRADER JOES RECOMMENDATION AND YOUR WORKOUT...

YOUR FIT N' 3 WORKOUT:LEGS
CLICK HERE TO WATCH ===>> LEG CIRCUIT

HOW TO PERFORM:

1. Jump Rope 1 minute / 2 minutes  * Jumping Jacks with a fist if no jump rope
2. Stand Ups Each Leg    10 each Leg / 25 each Leg
3. Ball Taps  30 seconds / 1 minute
4. Star Jumps 25 / 50

Repeat all 4 exercises, beginner: 3-4X, advanced: 4-6x

WANT TO BOOST YOUR WORKOUT?

1. Walking Lunge Holding dbs in each hand  1 minute  / 2 minutes

2. Sprint 100 yards
3. Run High Knee 30 seconds / 1 minute
4. Good Mornings (stiff leg deadlift) with dumbbells 10 / 15

Repeat all 4 exercises, beginner: 3-5x, advanced: 4-6x

WHAT'S NEXT?

Jog or Power Walk 2 - 6 miles

Broccoli and Cauliflower Patties + FREE GIFT

YOUR FIT N' 3 WORKOUT:LEGS

CLICK HERE TO WATCH ===>> LEG CIRCUIT

HOW TO PERFORM:

1. Jump Rope 1 minute / 2 minutes  * Jumping Jacks with a fist if no jump rope
2. Stand Ups Each Leg    10 each Leg / 25 each Leg
3. Ball Taps  30 seconds / 1 minute
4. Star Jumps 25 / 50

Repeat all 4 exercises, beginner: 3-4X, advanced: 4-6x

WANT TO BOOST YOUR WORKOUT?

1. Walking Lunge Holding dbs in each hand  1 minute  / 2 minutes

2. Sprint 100 yards
3. Run High Knee 30 seconds / 1 minute
4. Good Mornings (stiff leg deadlift) with dumbbells 10 / 15

Repeat all 4 exercises, beginner: 3-5x, advanced: 4-6x

WHAT'S NEXT?

Jog or Power Walk 2 - 6 miles

DAY 14?! Can you do this?

YOUR FIT N' 3 WORKOUT: ARMS 

CLICK HERE TO WATCH ===>> ARM WORKOUT

1. Dumbbell Curls *(pyramid) 5 reps x 5 reps x 5  reps / same as beginner but heavier weights
 2. Mountain Climbers 30 sec /1 min
3. Dumbbell Curls (drop set) 5 reps x 5 reps x 5  reps / same as beginner but heavier weights
4. Mountain Climbers 30 sec /1 min

* if you only have 2 sets of dumbbells then perform curls till fatigue with the heaviest ones you have and
finish with the lighter dumbbells till 20 reps.

Perform all 4 exercises and repeat, beginner: 2-3x, advanced: 3-5x

WANT TO BOOST YOUR WORKOUT?

1. Chin ups and Hold till Failure

2. Hammer Curls 10 / 20 
3. Push Ups  10-20 / 30-50
4. Jump Rope 1 min / 2 min

Perform all 4 exercises and repeat, beginner: 2-3x, advanced: 3-5x

WHAT NOW?

1. Concentration Curls 10 / 15
2. Band Curls Fast 30 sec / 45 sec  * grey band
3. Shoulder Press 10 / 10

Perform all 3 exercises and repeat, beginner: 2 x, advanced 4 x

Jog 1 -3 miles

ABS WITH A BALL [ WORKOUT #15 ] Belly Toner

YOUR "FIT N' 3 " WORKOUT: ABS

CLICK HERE TO WATCH ==>> AB WORKOUT

HOW TO PERFORM AT YOUR OWN RISK:

1. Ball Plank with Roll Outs  1 min / 2 min

2. X-Over Mountain Climbers 1 min / 2 min
3. Ball Leg Lifts in Crunch 10 - 20 / 20 - 30
4. Bicycle 30 sec / 1 min

Repeat all 4 exercises no rest, Beginner: 2x Advanced: 3x

WANT TO BOOST YOUR WORKOUT?

1. Sit Ups 25 / 50 

2. Knee Tucks 10 / 25
3. Jump Rope Or Jumping Jacks with a Fist 1 min / 2 min
4. Burpees 10 / 30

Repeat all 4 exercises no rest, Beginner: 1x  Advanced: 2-3x

WHATS NEXT?
Jog or Power Walk 2-5 miles

Help me. Help you. Plus your Daily Workout

YOUR FIT N' 3 WORKOUT: LEGS

beginner reps / advanced reps

Tap the exercise to see a demo if needed

1. Goblet Squat                10 (10-20 lb db) / 10 (20-40 lb)

2. Stand Ups                   20 each leg / 30 each leg
3. Star Jumps                   25 /  50
4. Jump Rope                  1 minute / 1 minute

Repeat all 4, beginner 3-4 x, advanced 4-6 x

WANT TO BOOST YOUR WORKOUT? 

Perform below:

1. Low To High Plank             10 each arm /  20 each arm

2. Push ups, knees                 5-10 / 15 - 25
3. Leg Raises, abs                 20 / 50   feet flexed, legs straight. lower from 90 degrees to ground
and back up 
4. Kettle Bell Swings or db swings     1 minute (10-15lbs) / 1 minute (15-20 lbs)

Repeat all 4, beginner 3 x , advanced 4 x

NOW WHAT?

1. Jog 1 to 2 miles
2. Sprints  25 yards    beginner: 5x (30 sec rest)  advanced 10x (30 sec rest)
3. Back Pedal Runs 100 yards  beginner 4x   advanced 6X
4. Skating                            1 min  / 2 min
5. Bound Jumps                   1 min / 2 min

Good Bye Flabby Arms, Stop feeling hungry...

YOUR FIT N' 3 WORKOUT: ARMS AGAIN

1. Jump Rope or Jumping Jacks with a fist                1 minute / 2 minutes

2. Regular Curls                                                         10 (band or 5-10lb dbs) / 5 x 5 x 5 (10-20 lbs.),
start heavy
3. Hammer Curls                                                         10 / 5 x 5 x 5
4. Push Up to Row To Kick backs                                5 each side (5lbs) / 5 each side (8-12lbs)

Repeat all 4, beginner 2 x, advanced 4x

WANT TO BOOST YOUR WORKOUT?

Perform below:

Skating                                                                    2 minutes / 3 minutes

Shoulder press                                                         10 (5-12 lbs) / 8 (10-20 lbs)
Repeat Both, beginner 1x, advanced 2x

WHATS NEXT?

1. Jumping Squat 10 Punch 10 each arm                     2 minutes / 3 minutes, do as video (arms up

to chin in squat, pull arms back hard to jump up high, explode 10x, land and go into boxing
position and punch 20x, repeat for time)
2. Switch Kicks                                                              2 minute / 3 minute
3. push ups on knees                                                   10-20 / 30-50
4. Burpee to star                                                            10 / 25
Repeat all 4, beginner 1x, advanced 2 x

THEN WHAT? 

Walk or Jog 1-3 miles

1. Tricep Bench                                            20 / 30

2. Side Raises, dumbbells shoulders             10 (3-5lbs) / 10 (5-12lbs)

Repeat both, beginner 2x, advanced 3x

FREE Bonus Boxing Workout, Knock Off Calories

Want to Boost This Boxing Workout? 

After trying this boxing workout.  Perform this circuit below:

1. Squat 25 / 50
2. Walking Lunges 1 min / 2 min
3. Star Jumps 25 / 50
4. Push Ups 20 / 30
5. Sit Ups 25 / 50 
6. Jump Rope 1 min / 1 min

Repeat all above. Beginner: 2x, Advanced: 4x

Ab Burner Workout plus Solution to Fix all Your Trouble Areas

YOUR FIT N' 3 WORKOUT: ABS

Below is a  quick Ab Routine you can do before work, after work or even during a workout session at the
gym.

Perform Each Exercise (in sequence) for 1 Minute and then Perform the Metabolic Burner (all exercises)
from top to bottom and repeat for 5  minutes.  If you don't know how to perform any of the exercises.
Simply tap the exercise link in blue to see how to perform.  

Repeat the entire workout (ab burner plus the metabolic burner) 2-5x and then run 1 to 5 miles.

1. •    Leg Flutter with Hip Raises

2. •    45 degree Leg Crunches
3. •    Rope Climbing Advanced
4. •    Bicycle

Metabolic Burner
 (perform all as written and repeat until 3 minutes is up)
1. Burpee with 10 high Knee Runs (25 x)
2. Jumping Squat (25x)
3. Switch Kicks (10 each leg)
4. High Knee Running (20 each leg)

HOME BOOT CAMP WORKOUT: DOUG STYLE

TODAY'S FIT N' 3 WORKOUT: BOOT CAMP FOR HOME
All you'll need is
your body, small space, fitness ball (55 cm)  and optional : 2 dumbbells:  (10-15lbs)

To see all exercises, simply tap the blue link. 

===========
Warning: perform at own risk, Always consult your medical professional before starting any exercise
program.  This workout is for informational purposes only and you assume all risk and liability before
starting of performing any of the exercises below.  Stop immediately if you feel dizzy, weak or faint and
seek medical attention.
========

WARM-UP
Jump Rope 1 minute, Jog 50 yards and stretch hamstrings (back of legs) hurdle stretch and quads
(front of leg) by standing and pulling toe up to bum.  Hold each stretch for 60 seconds, rest 15
seconds and repeat warm up 2x.  

=========================

SEE VIDEO OF EXERCISES HERE for all boot camp exercises IN CIRCUITS BELOW

Circuit 1:

1. Switch Kicks       20 each leg

2. Mountain Climber  20 each leg, make sure to dig both balls of feet into ground, don't leave front
foot into air. Notice she has her hands on dumbbells which are horizontal (better for wrist and
back)
3.  Clapping Push Ups 10  on knees

Repeat all 3 for 6 minutes, no rest if possible

================
Jog 25 yards, Touch and Sprint Back.  Repeat 8 x
================

Rest 30 seconds 

Circuit 2: 

1. Star Jumps   25 reps

2. Mountain Climber  20 each leg, make sure to dig both balls of feet into ground, don't leave front
foot into air. Notice she has her hands on dumbbells which are horizontal (better for wrist and
back)
3. Skating   20 pushing right, 20 pushing left

Repeat all 3 for 6 minutes, no rest if possible

=================
Jog 25 yards, Touch and Sprint Back.  Repeat 8 x
=================

Rest 30 seconds - 1 minute

Circuit 3:

1. Burpee with 20 high knee runs  make sure to let your entire body hit the ground, feet hip distance
apart and push off palms of  hands hard to jump up into a squat before running,  Take your time
and make sure to squat down, place hands in front and drop down.  Don't dive down to ground or
arch lower back!
2. Mountain Climber  20 each leg, make sure to dig both balls of feet into ground, don't leave front
foot into air. Notice she has her hands on dumbbells which are horizontal (better for wrist and
back)

Repeat both for 5 minutes, no rest if possible

Rest 30 seconds - 1 minute

================
SPRINT 25 yards, Touch and SPRINT Back.  Repeat 6 x
================

Circuit 4:
 1. Skating w dumbbell               20 pushing right, 20 pushing left    hold 5-15lbs  
2. Back Leg Curls-Fitness Ball   30  make sure your hips are raised, body is straight line and toes
pulled towards you (flexed) entire time.
3. Sit Ups, Cross-Cross           25   at top sitting tall cross opposite right elbow to left knee and
repeat fo left.  make sure to roll down slow and stop on bottom in crunch position,  don't pull on
head, place fingers on ears entire time.

* Don't have a fitness ball?  Perform good mornings (stiff leg dead lifts) with 5-10 lbs for 15 reps

Repeat all 3 for 6 minutes, no rest if possible

Rest 30 seconds - 1 minute

==================
*Side Shuffle Right 50 yards, turn and sprint back.  Side Shuffle Left 50 Yards and Sprint back 
Repeat for 5 minutes NO REST
===================

SIDE SHUFFLE = CROUCH DOWN AN INCH AND STAY IN CROUCH POSITION WHILE SHUFFLING
ENTIRE TIME, MAKE SURE TO PUSH OFF RIGHT FOOT TO GO LEFT AND PUSH OFF LEFT FOOT
TO GO RIGHT, DON'T BRING FEET TOGETHER, MOVE RIGHT FOOT 3 INCHES AND MORE LEFT
FOOT 3 INCHES.

Circuit 5

1. Reverse Lunge with kick       15 each leg with or without weight (5-15lbs)
2. Pulsing Plie' Squats                 30 reps
3. Jumping Squats                      20 reps
4. Bicycle Abs                             1 minute

Repeat all 4 for 6 minutes, no rest if possible

Rest 30 seconds - 1 minute

Circuit 6

1. 5 jumping jacks with a fist walk down on hands to 2-3 push ups      5 reps
2. Run High Knee                                                                   30 seconds

Repeat both for 6 minutes, no rest if possible 

=========

Jog 1 - 3 miles

ASS AND ABS...CAN YOU REALLY DO THIS AB WORKOUT?

YOUR " FIT N' 3 WORKOUT":  LEGS & ABS

CLICK TO SEE EXERCISES HERE >> EXERCISE DEMO VIDEO

LEG CIRCUIT WORKOUT:

1. Weighted Hip Raises (bridges):  20 / 30 heavy dumbbell or medicine ball (20-50 lbs if accessible)
2. One Leg Hip Raise:  25 each leg / 50 each leg
3. Skating 1 minute / 2 minutes
4. Burpee with a Star Jump 20 / 30 

Repeat all 4 exercises: beginner 2-3x, advanced 3-5x

ABS CIRCUIT WORKOUT:

1. bicycle 1 minute / 1 minute

 2. 45 degree crunch  10 / 20  steps: start with knees, up, bent and feet pointed. Crunch hard and
keep that crunch.  Now stick out legs with KNEES LOCKED and feet pointed at 45 degrees. Now
start crunching with deep pulses. Go until failure. if you feel your back make sure to crunch hard
and keep crunch and bring feet little higher.
3. Ball Roll Ups 10 / 25
4. X Knee Ball Plank  10 / 25
5. Ball Press with Shuffle 30 sec / 1 min
6. Weighted Burpees 5-10 / 10 - 15
7. 4 Flutter with Lift 10 / 20
8. Sit Ups with Weighted Punch (2lbs)  20 / 30

Repeat all 8 exercises: beginner 2-3x, advanced 3-4x

WHAT NEXT?
Jog or Power walk 20 - 45 minutes