Work out of the Day!

Burpee 10-1

Equipment: Around the house furniture

Before each round, do your burpees!

Beginner:             5 Burpees per round

Intermediate:       10 Burpees per round

Advanced:           15+ Burpees per round

Round 1:              do exercise #10 for 10 reps

Round 2:              do exercises #10 and #9 for 10 reps each

Round 3:              do exercises #0, #9 and #8 for 10 Reps each

And so on down to Round 10 when you'll do all the exercises

#10         Step ups Alternating legs (on step, chair, couch or cooler)

#9           Sit-Ups

#8           Incline Pushups (hands on couch, feet on ground, chest to couch then to fill extension)

#7           V-Ups

#6           Single Leg Alternating sit to stand (lift one leg and sit to the couch slowly with one leg, then stand with that one leg if possible, then switch)

#5           Dips (back against the couch, hands on seat)

#4           Lunge, Lunge, Squat (Only count the squats)

#3           Navy Seal ups (1 rep=1 crunch to left, 1 crunch to right, 1 crunch to center)

#2           Decline Push-ups (feet on couch)

#1           Max effort Plank Hold(1 time, as long as you can go!)

Cool Down and Stretch

PDF available here

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