This program is set for the athlete who is very fit, enjoys pushing him or herself hard, and likes an intense workout.

Don’t forget to warm up sufficiently before starting the workout.

The program is three days a week, which gives you plenty of time for your other training activities. Each daily session should take no more than 30 minutes.

You will need a yoga mat or a soft surface (grass is great), a jump rope, access to a pull up bar, a dumbbell (8-10lb for women, 15-20lb for men), a medicine ball (you can make your own with an old basketball, sand, and duct tape!) and a watch to keep track of your time. A camera is also nice to have close by, as you are going to see some funny, funny faces!

This is an intense program, just what you wanted. I strongly suggest you do this with a partner or a group of people; it’s amazing what you can do when you’re not doing it alone!

You will be sore, probably most sore 48 hours after your first workout. Stick with it, it will soon subside. Always stretch and cool down after your workout. Work hard, push yourself, and have fun doing it!

 For video demonstrations and written explanations of the individual exercises featured in this plan, please Click Here.