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FULL BODY RAPID / GERMAN VOLUME TRAINING / AEROBIC / ANAEROBIC COMBO(DO 10 REPS OF EACH SET CONTINUOUS CYCLE TO 10 SETS OR FATIGUE / 2 DAYS ON 1 OFF)
CONSULT PHYSICIAN BEFORE CONDUCTING ANY OR THIS WORKOUT DO AT OWN RISK 
WORK OUT VARIANTS
DAY 1DAY 2DAY 3DAY 4
 
STANDARD PUSHUPS
(standard arm width / straightback 
STANDARD SITUPS
(lightly hold side of head withhands, keep feet flat on floor 
MILITARY PUSHUPS
(standard pushup except elbowsare tucked in beside abdomen) 
ONE LEG SQUATS
(stand on one leg, bend and flexleg to touch ground. 10 each leg. 
SIDE CRAB WALK 
(standard pushup position / sidewalk 3 paches back / forth, do pushup at each end) 
JUMPING JACKS
(lower legs for extra burn) 
DIVE BOMBER PUSHUP
(from standard pushupposition – 'dive' under fence, and back up. Head, thenchest, then groin passes under 'wire,' then reverse backto complete 1 rep) 
BICYCLE SITUPS
(10 forward / 10 back , sit and peddlelegs off floor, use hands for balance) 
V DROP
(adopt standard pushup position, arc back,drop head down and up..) 
LEAP SQUATS
(reach down touch ground / stand up /  jump up / repeat) 
MASON TWISTS
(hold legs straight out in sittingposition, use knuckles to touch left then right 10 reps) 
ARCING X STATIC PUSHUP
(adopt standard raisedpushup position. Arc midsection to left, then right,then up and down. After X Arc completion do 1pushup.) 
SIDE CRUNCHY'S
( lie on left then right side bring
 
CUBBYHOLE WORKOUT
NO SPACE - NO WEIGHTS - NO TIME!(PUBLIC DOMAIN DOCUMENT COPY FREELY)
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XR500Final

After attempting this workout regime, it was 'push-up heavy' Any suggestions on how to make it varied enough?

reply10 / 10 / 2009
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