Intense Workout Via RossTraining.com
http://www.rosstraining.com/forum/viewtopic.php?f=1&t=19144&start=180
By Grrcia
Wanted to share with you this intense conditioning workout for the week given to me by a friend (don't know where he got it). Is only bodyweight exercises and you only need space on the floor enough for your size, good for travellers, working at home or no time for the gym . 30 Jumping Jacks 5-8 FreestylePush-ups 25 High knees 7-10 Burpees 10 Crunches/Sit-ups/Lying leg raises 7-10 Squats 5-8 Freestyle Push-ups 10 Crunches/Sit-ups/Lying leg raises 5-8 Freestyle Push-ups 7-10 Squats 30 Jumping Jacks 1 minute Wall sit 5-8 Freestyle Push-ups 25 High knees - Do 3-5 rounds for time, resting as needed. The variable reps exercises mean you do the amount of reps related on how proficient you are on that exercise. For ex. if you are good doing burpees fast and with good form go for 10 each time, if you do the squats slow then go for 7 etc. The Crunches/Sit-ups/Lying leg raises mean you can choose what variation to do or alternate each time. Freestyle Push-ups mean every time you do push ups you will do a different variation (wide, diamond, side to side, power overs, pike presses, planche, hspu, clapping, spidermans, supermans, etc.). Go fast through the circuit but maintaining good form.