Test

Lets see what you got there are 20 you different excerises if you do the first one reps in the second one time you get a point here the point system 0 worst 1-4 points lazy= no medal 5-8beginner=bronze medal 9-12 the middle=sliver 13-19 extreme=gold 20=best=diamond each set is one different excerise except 10 example first one says 25 reps then the second one say 37 seconds you have to do 25,reps in 37 seconds please tell me the results in the comments don’t lie and don’t stop the time and do stuff also you may have to hold for the time for run 1 mile you have to run 1 mile in that amount of time last do not cheat by adding time IF YOU CANT RUN 1 MILE BECAUSE YOU DONT HAVE ROOM THEN DO SET 22 ONLY DO SET 22 if YOU CANT RUN 1 MILE. REST IS NOT A EXCERISE but whateves.

Exercises

Satz 1: 1 Runde

Push-Ups

25 Wiederholungen

Rest

15 seconds

Push-Ups

33 seconds

Rest

15 seconds

Satz 2: 1 Runde

Jumping Jacks

50 Wiederholungen

Rest

20 seconds

Jumping Jacks

45 seconds

Rest

1 minute

Satz 3: 1 Runde

Crunches

100 Wiederholungen

Rest

15 seconds

Crunches

1 Min 50 Sek

Rest

20 seconds

Satz 4: 1 Runde

Plank

3 minutes

Rest

15 seconds

Satz 5: 1 Runde

Elbow Plank

3 minutes

Rest

20 seconds

Satz 6: 1 Runde

Burpees

25 Wiederholungen

Rest

15 seconds

Burpees

50 seconds

Rest

1 minute

Satz 7: 1 Runde

Mountain Climbers

50 Wiederholungen

Rest

15 seconds

Mountain Climbers

30 seconds

Rest

20 seconds

Satz 8: 1 Runde

Squats

30 Wiederholungen

Rest

15 seconds

Squats

45 seconds

Rest

15 seconds

Satz 9: 1 Runde

Bicycle Crunches

50 Wiederholungen

Rest

15 seconds

Bicycle Crunches

33 seconds

Satz 10: 1 Runde

Rest

2 minutes

Satz 11: 1 Runde

Lunges

20 Wiederholungen

Rest

15 seconds

Lunges

47 seconds

Rest

1 Min 30 Sek

Satz 12: 1 Runde

Russian Twists

50 Wiederholungen

Rest

15 seconds

Russian Twists

33 seconds

Rest

20 seconds

Satz 13: 1 Runde

Big Forward Arm Circles

50 Wiederholungen

Rest

15 seconds

Big Forward Arm Circles

25 seconds

Rest

20 seconds

Satz 14: 1 Runde

Basketball Shots

30 Wiederholungen

Rest

15 seconds

Basketball Shots

40 seconds

Rest

1 minute

Satz 15: 1 Runde

Alternating Roundkicks

50 Wiederholungen

Rest

10 seconds

Alternating Roundkicks

1 minute

Rest

30 seconds

Satz 16: 1 Runde

Ab Curls

20 Wiederholungen

Rest

15 seconds

Ab Curls

47 seconds

Rest

20 seconds

Satz 17: 1 Runde

Run 1 Mile

8 Min 30 Sek

Rest

1 minute

Satz 18: 1 Runde

Bicycle in Bridge

50 Wiederholungen

Rest

15 seconds

Bicycle in Bridge

40 seconds

Rest

30 seconds

Satz 19: 1 Runde

Forward Shoulder Rolls

30 Wiederholungen

Forward Shoulder Rolls

17 seconds

Rest

10 seconds

Satz 20: 1 Runde

7 Point Touches

10 Wiederholungen

Rest

10 seconds

7 Point Touches

25 seconds

Rest

15 seconds

Satz 21: 1 Runde

Seal Jacks

30 Wiederholungen

Rest

15 seconds

Seal Jacks

35 seconds

Satz 22: 1 Runde

Rest

15 seconds

Prisoner Squats

25 Wiederholungen

Rest

15 seconds

Prisoner Squats

35 seconds

Verwandte Workouts

Challlenge 1

16 Min 45 Sek, Anfänger

Next Level

7 Min 30 Sek, Intensiv

J

5 Min 50 Sek, Mäßig

Entraînement

26 Min 8 Sek, Mäßig

Teste 1

18 Min 5 Sek, Mäßig

D1

5 Min 10 Sek, Anfänger