Fort Howes Physical Fitness Bicycle “Fun” Set 4 Reps Exercise Reps 3 ToHanger and Back | 2 1 Pullups 4 10 Pushup 40 20 Situps 50 30 ‘Squats 60 Set 5 Reps Exercise Reps 4 ToHanger and Back | 4 2 Pull 5 Pushup 20 Pusbup 30 Situps “30 Situps 60 ‘Squats 40 ‘Squats 70 Reps 3 4 30 40 30 for % of a mile approximately. ‘This workout Is based on a 10-20" This is an intense leg burnout, be sure to stretch fter this workout. Hydrate accordingly. before aFort Howes Physical Fitness 12 Days of Christmas This workout is lke the song. Ex. Complete deadlift on the frst round second round is deadiit and pullups, third round t= deadlift ‘pullups and then burpees and it continues as 0. Exercise | Reps Exercise | Reps Deadlift KB* 1 Thrusters 7 Pullups 2 KB Swings | 8 Burpees 3 Burpees. 9 Pushups 4 Russian Twists 10 Situps 5 Lunges 1 Burpees over DB* | 6 Push Press 12 KB* = Kettle Bell DB*= Dumbbell Choose your weights responsibly, and maintain proper form over spFort Howes Physical Fitness Spiked Pyramid of Pain { Level 4 | Level 2 | Level 3 | Level 4 | Pullups 5 6 7 sof Lunges | 5. 40 15 20 Pushups | __5 40 15 20 itups | 10 15 20 25 Tuning in| 30 40 50 60 Tokyo | | | | Squats 5 10 15 20 | Weighted Bench 5 10 15 20 Dips _ Level 5 | Level 6 | Level 7 | Level 8 | Level 9 | 9 8 7 6 | 5 25 20 45 40 5 25. | 20 45 40 5 | 30 | 25 20 15 10 70 6o | 50 40 30 25 20 45 10 5 | 25 zo [as | 10 [os | Good form is the most important part of this workout, char ect p th bdominal with crunches, leg lifts, cautious when doing this workout consecutively.The Slow Day Workout Morning 5 Rounds | 4 Rounds 100 Pushups 20 | 2c 100 Situps 20 25 100 Leg Raises 20 7 25 100 Twists 20° _ 25 50 Pullups 10 _ 13 | 400 Benches 20 25 (100 Sec Plank 400 100 ay Every Hour Day of Week 200 Pushups | 20 Sun Tues Thurs |__ 200 Situps 20 Mon Wed Fri (200 Twists | 20 Saturday 4 Rounds 2 Roui | 25 50. 43 25 13 25 25 50 200 Stairs 50 100 100 Fly’s 25 50 Be sure to mix in Runs, stretching, and rest days.: Fort Howes Physical Fitness Trifecta of Workouts (Repeat these for four rounds or more) Leg Crusher (set each exercise to 2 1 minute timer) Goblet Squats 20 Jump Squats 15 = Lunges 20 60 seconds Loop 3 minutes 30 20 6 Chest & Core ee Pushups 10 Press 40 Pullups 5 Russian Twists 20 This is a collection of separate workouts, they are a bit shorter about 20-30 minutes and paired up provide a good range of exercises. ‘The Sprint is completed on a hill of about 10-20" for ‘4 of amile.Full Day Workout Morning - 4 rounds Exercise Reps Pushups i 25 ‘Situps 25 Pullups: 40 Russian Twists 25 100 Second Plank 100 Day - Every Hour Pushups 40 Situps 40 Russian Twists 40 Afternoon - 2 Rounds and Stretch shups: 50 Leg Raises 20 Bench Press - Max 10 Pullups_ 10 Do not do this workout back to back ii entirety. Be sure to mix in leg workout and stretching into your weekly routine.