With stopwatch, keep time starting with the run until the end. Clock never stops between any of your breaks between exercises. Track improvement in time weekly.
Perform the below list of exercises in order:
- Run one mile as fast as you possibly can.
- Push-Up Countdown:
Do 10 reps, rest ten seconds, do 9, rest 9, do 8, rest 8, and so on, all the way to 1 (55 total)
- 25 pull-ups (wide grip) until you total 25 proper pull-ups
- 25 lb dumbells: Bicep curls into shoulder press, fluid, rotating one arm at a time, 25 reps per arm/side
- 25 lb dumbells: One-legged split-squats, rotating legs for 25 reps each leg
- 3-minute plank – 1 minute front/straight, left and right.
- 25 push-ups to finish
Under 20 minutes is an amazing time; under 25 is great.
