Heart Pumping Full Body Workout!

[Markkus Mastropoalo]

This is a modified version of a workout developed by the Marine Special Operations Command. I do it once or twice a week, it's full body, get's your heart pumping and will keep you physically flexible. The only things I modified are the push-ups,trunk twists,and lunges. I wanted to throw in some variety. I recommend you keep rest to a minimum 10-15 seconds tops to get the maximum benefit. It's rather demanding. If you are new to this intensity you can simply lower the rep range! Oh and no water breaks, GO!

30 Push-ups

30 Air-Squats

30 Crunches

10 Burpees

10 Windmills

30 Diamond Push-ups

30 Mountain Climbers

30 Flutter kicks(3 count)

10 Burpees

10 Cherry pickers(3 count)

30 Elevated Push-ups

30 Jumping jacks(3 count)

30 Back Extensions(Supermans)

10 Burpees

10 Chain Breakers

30 Wide Push-ups

30 Jumping Lunges

30 Hello Dollies

10 Burpees

10 Trunk Twists( On the ground or hanging your choice)

3 Max sets of dead hang pull-ups(Keep it strict no kipping) 

[Joseph Bronson]

Awesome!!!!!!!