Over 30 easy-to-make muscle-building recipes with simple ingredients.
Perform the workouts below for the next 4 weeks, then move on to the next phase.
Complete in Order
100 Pull-Ups100 Push-Ups100 Sit-Ups100 Air Squats
Run1 Mile Run (fast)
With a Running Clock
Every minute on the minute complete:
5 pull-ups10 push-ups15 air squats
10 Set Quad Set
200m sprint10 Toes To Bar10 Push-Ups6 Toes To Bar
Chin-Up Stamina - 4 setsMax rep chin-ups:45 rest between sets
1000 Rep Workout
10 Rounds For Time20 Pull-Ups20 Push-Ups20 Air Squats20 Sit-Ups10 Handstand Push-Ups (or Pike Push-Ups)10 Toes To BarWalking Lunges10 minutes
10 rounds of200m sprintrest as long as it took you to sprint 200m
Walking Lunges10 minutes