WORLD CLASS FITNESS IN 100 WORDS
Eat meat and vegtables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train all major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly master the basics of gymnastics: Pull ups, dips, rope climb, push-ups, sit-ups,presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, ect, hard and fast. > mehr.
Complete as many rounds as possible in 25 mins of:
Run, 400 m
50 Dumbbell Push Press, 35/20 lbs
50 Dumbbell Front Squats, 35/20 lbs
50 Dumbbell Walking Lunges, 35/20 lbs
50 Air Squats This is a partner workout.
The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.
10 Seated Box Jumps, 24/20 in
Row, 100 m
9 Seated Box Jumps, 24/20 in
Row, 200 m
8 Seated Box Jumps, 24/20 in
Row, 300 m
7 Seated Box Jumps, 24/20 in
Row, 400 m
6 Seated Box Jumps, 24/20 in
Row, 500 m
5 Seated Box Jumps, 24/20 in
Row, 600 m
4 Seated Box Jumps, 24/20 in
Row, 700 m
3 Seated Box Jumps, 24/20 in
Row, 800 m
2 Seated Box Jumps, 24/20 in
Row, 900 m
1 Seated Box Jump, 24/20 in
Row, 1000 m
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