BodyWeight EXERCISE PROGRAM
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- Damon Bryan
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1 BodyWeight EXERCISE PROGRAM IMPORTANT NOTICE: The website, ebook, and services provided by the operators of this program do not constitute the practice of any medical or other professional health care advice, diagnosis or treatment. You should consult with your personal physician or other health-care professional if you have any healthcare related questions or before embarking on a new diet or fitness program. If a medical problem appears or persists, do not disregard or delay seeking medical advice from your personal physician or other qualified healthcare provider based on something you reading this program. The authors of this program expressly disclaim any liability, loss, damage, or injury caused by information contained in this material.
2 Health Benefits of Exercise Regular exercise can help protect you from heart disease and stroke, high blood pressure, cancer, type II diabetes, obesity, Alzheimer s & dementia, back pain, osteoporosis, and can improve your mood and help you to better manage stress. For the greatest overall health benefits, most experts recommend that you do 20 to 30 minutes of activity a day. This is the ultimate goal but don t despair if this seems intimidating, we have 6 tailored programs depending on your current level of activity. If you have been inactive for a while, you can start with less strenuous activities at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity. So how important is exercise? Well regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the western world as well as improving health in other areas including: Reduces the risk of heart disease. Reduces the risk of developing diabetes. Reduces the risk of developing high blood pressure and reduces Helps reduce blood pressure in people who already have high blood pressure. Reduces the risk of most modern-day cancers including colon, prostate and breast cancer. Reduces feelings of depression and anxiety. Helps with weight loss and weight control. Helps build and maintain healthy bones, muscles, and joints. Promotes psychological well-being. Heart Disease and Stroke - Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity. High Blood Pressure - regular physical activity can reduce blood pressure in those with high blood pressure levels. Type II Diabetes - By reducing body fatness, physical activity can help to prevent and control this type of diabetes. Cancer There is convincing evidence that physical activity is associated with a reduced risk of cancers of the colon and breast. Several studies also have reported links between physical activity and a reduced risk of cancers of the prostate, lung, and lining of the uterus (endometrial cancer). National Cancer Institute Obesity exercise burns calories and improves muscle tone and mass, resulting in reduced fat and better weight control. Alzheimers & Dementia - "Regular physical exercise is probably the best means we have of preventing Alzheimer's disease today, better than medications, better than intellectual activity, better than supplements and diet." Dr. Ronald Petersen, director of the Alzheimer's Research Center at the Mayo Clinic
3 Back Pain - by increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain. Osteoporosis - regular weight-bearing exercise has been proven to promote bone formation and may prevent many forms of bone loss associated with aging. Despite what the dairy board would have you believe, weight-bearing exercise is THE most important factor in bone health. Psychological Effects - regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress. I don t have time Perhaps the most used excuse for not exercising, doesn t work with the Body Weight plan! The key to our program is that workouts can be done anywhere, without any equipment, and in bursts of just 10 minutes, so they are easy to fit into your daily routine and there is no excuse for not having time. Also, because they are short and sweet they don t leave you dreading them or spend most of the time whilst you are doing them wishing they would end. However, to make them work they need to be done with as much intensity as possible. So don t fear them, get aggressive, tackle them head on and smash them! Don t forget, with your new Simplest Cure nutrition program you will have loads more energy as well to help you out!
4 The Body Weight exercise plan is, yes you ve guessed it, very simple Costs nothing No equipment required No need to go to a gym Can be done anywhere (home, work, hotel room, park etc.) Workouts only take 10 minutes Our exercise plan has 6 programs, starting with the White Program and progressing like the belts in martial arts up to the Black Program: White Program Yellow Program Orange Program Red Program Blue Program Black Program So you can choose your starting plan depending on your current fitness level. All you need to do to assess which level is for you is to go for a walk, a wog (combo of walk/jog) or a run and see which category you fall into (see flowchart). NOTE: Wogging a fun combination of walking and jogging. You should do an equal amount of both, i.e. walk 100 metres/jog 100 metres/walk 100 metres/jog 100 metres etc. If you already have an existing sport/activity that you are doing and enjoy then carry on. The programs are designed as a stand-alone but every bit helps, try doing them alongside your current activity. It is important that you show the discipline to stick with the program and follow the set activities. Remember the more exercise you do the better, especially if weight loss is important to you. What you will probably find is that you really start to enjoy it and it doesn t become the chore that you thought it was when you were eating poorly. There is no age limit to exercise either. Studies have shown that regular activity and maintenance of muscle tone have a very beneficial effect with older adults and help prevent falls. A word on intensity. The plans are designed for short burst of activity which research has shown can often be more beneficial than extended periods of exercise. The shorter work-outs also mean that they are easier to plan and fit in to your day. There is a payback though, because they are short it is expected that you will be working to your maximum, whatever level that is. It is an old cliché but true you will only get out of it what you put in. Follow the chart to select your starting plan. If you start a plan and find it is too easy/difficult that is OK, just move to the next one. In this situation it is recommended that you start the new plan from the beginning but if you feel confident enough you can jump in at any stage.
5 How the plan works (i) Workouts The reason the workouts can be so short is that we work continuously. This serves several purposes: Short, intensive workouts Focuses muscle activity Creates better aerobic effect of workout To achieve this and keep the workouts to 10 minutes there are only a maximum of 4 exercises in each workout, usually working a different area of the body (e.g. upper body / core / lower body / plyometrics). The format to follow is: 1. Do maximum number of reps on each exercise, i.e. work until you can do no more. Make sure you squeeze out the last 2 or 3, this is where you will get the most benefit. 2. Move straight onto the next exercise and do the same as above, keep this going until all the exercises have been done and then go back to the first one. 3. Make sure you look at how many sets of each exercise need to be done and sequence your workout accordingly: e.g. Wall Push Up 3 sets, Half Squat 3 sets - just do a set of Wall Push Ups followed by a set of Half Squats and so on. Wall Push Up 6 sets, Half Squat 3 sets, Calf Raises 3 sets - do a set of Wall Push Ups, a set of Half Squats, a set of Wall Push Ups, a set of Calf Raises and so on. To get maximum benefit try and focus on the muscle groups that are working in each particular exercise and contract them to do the work as specifically as possible. (ii) Walking, Wogging, Running Again, these exercises should be short and intense. There is no need to walk or run for hours at a time to achieve and maintain a good level of fitness. For the 20 years that I was playing professional football I never ran for more than 20 minutes in one go on any training run. It is up to you to gauge your speed and make the necessary adjustments. You should be going at a speed that gets you out of breath and sweating but not in too much distress. On a scale of 1-10 with 1 being nothing and 10 being working to absolute maximum we should be looking for around a 7. Some days you will feel like pushing it a bit harder and that s fine, go for it. Because we can use the speed we are going at to regulate the difficulty of the walk/wog/run it means that we don t have to run for longer than 20 minutes maximum at any one time, and therefore this can easily fitted in to our weekly routine. However, if you feel like going for longer than 20 minutes that s great! Wogging - this is a combination of walking and jogging. Simply decide on the distance that you want to jog, e.g. 100 metres, and then jog and walk alternately. Often it is easy to just use the street lamps as your measure if you are running on the pathway, e.g. jog 3 streetlamps, walk for 3 street lamps.
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7 Upper Body Exercises Floor Dip Extended Floor Dip One-legged Floor Dip Wall Push-up Knee Push-up Standard Push-up Narrow Push-up Wide Push-up Bicep Push-up One Arm Bicep Push-up Knuckle Push-up One handed Push-up Hindu Push-up
8 Floor Dip Target area: Triceps (back of arms) 1. Extend your arms and keep them in line with your shoulders, palms on the floor and fingers pointing forward. Your feet should be flat on the floor and knees bent. 2. Lower the body by bending at the elbows until you almost touch the ground, then extend the elbows and return to the starting position in one controlled movement. 3. Timing should be one second to lower and one second to raise back up.
9 Target area: Triceps (back of arms) Extended Floor Dip 1. Extend your arms and keep them in line with your shoulders, palms on the floor and fingers pointing forward. Your feet should be flat on the floor and legs straight. 2. Lower the body by bending at the elbows until you almost touch the ground, then extend the elbows and return to the starting position in one controlled movement. 3. Timing should be one second to lower and one second to raise back up.
10 Target area: Triceps (back of arms), Abs One-legged Floor Dip 1. Extend your arms and keep them in line with your shoulders, palms on the floor and fingers pointing forward. One foot should be flat on the floor with the knee bent, the other leg straight out. 2. Lower the body by bending at the elbows until you almost touch the ground, then extend the elbows and return to the starting position in one controlled movement. 3. Timing should be one second to lower and one second to raise back up. 4. Change legs after desired number of reps.
11 Wall Push-up Target area: Chest, shoulders, arms 1. Stand approx. 1 metre from a wall, legs shoulder-width apart. Raise your arms and place your hands on the wall at head height, shoulder-width apart. 2. Bend at the elbows to lower yourself towards the wall, stop when your nose nearly touches the wall and straighten arms back to the starting position. 3. Timing should be one second to lower and one second to raise back up.
12 Knee Push-up Target area: Chest, shoulders, arms 1. Start with your knees and feet on the floor and place the hands shoulder-width apart with the fingers facing forward. 2. Lower the body by bending at the elbows until you almost touch the ground, then extend the elbows and return to the starting position in one controlled movement. 3. Keep your back straight and tighten the stomach. 4. Timing should be one second to lower and one second to raise back up.
13 Target area: Chest, shoulders, arms Standard Push-up 1. Start with the balls of your feet on the floor and place the hands shoulder-width apart with the fingers facing forward. 2. Lower the body by bending at the elbows until you almost touch the ground, then extend the elbows and return to the starting position in one controlled movement. 3. Keep your back straight and tighten the stomach. 4. Timing should be one second to lower and one second to raise back up.
14 Narrow Push-up Target area: Chest, shoulders, arms 1. Start with the balls of your feet on the floor and place the hands together, forming a diamond shape with the thumbs and forefingers touching. 2. Lower the body by bending at the elbows until you almost touch the ground, then extend the elbows and return to the starting position in one controlled movement. 3. Keep your back straight and tighten the stomach. 4. Timing should be one second to lower and one second to raise back up.
15 Wide Push-up Target area: Chest, shoulders, arms 1. Start with the balls of your feet on the floor and place the hands as wide as possible. 2. Lower the body by bending at the elbows until you almost touch the ground, then extend the elbows and return to the starting position in one controlled movement. 3. Keep your back straight and tighten the stomach. 4. Timing should be one second to lower and one second to raise back up.
16 Bicep Push-up Target area: Chest, shoulders, biceps (front of arms) 1. Start with the balls of your feet on the floor and place the hands shoulder-width apart but with the palms facing towards your feet. 2. Lower the body by bending the elbows until you almost touch the ground, then extend the elbows and return to the starting position in one controlled movement. 3. Keep your back straight and tighten the stomach. 4. Timing should be one second to lower and one second to raise back up.
17 Target area: Biceps (front of arms) One Arm Bicep Push-up 1. Start with the balls of your feet on the floor and place the hands shoulder-width apart. 2. Take one hand and place it out to the side at 90 degrees to the other hand, fingers pointing out. 3. Lower the body by bending the elbow of the side-placed hand until you almost touch the ground, then extend the elbows and return to the starting position in one controlled movement. 4. Keep your back straight and tighten the stomach. 5. Timing should be one second to lower and one second to raise back up. 6. Change hands after desired number of reps.
18 Knuckle Push-up Target area: Chest, shoulders, arms (emphasis on wrists and forearms) 1. Start with the balls of your feet on the floor and place the hands shoulder-width apart with the knuckles supporting your weight. 2. Lower the body by bending at the elbows until you almost touch the ground, then extend the elbows and return to the starting position in one controlled movement. 3. Keep your back straight and tighten the stomach. 4. Timing should be one second to lower and one second to raise back up.
19 Target area: Chest, shoulders, arms One-handed Push-up 1. Start with the balls of your feet on the floor and wider than shoulder-width apart, place the hands shoulder-width apart with the fingers facing forward. 2. Take one hand and put it behind your back. 3. Lower the body by bending at the elbow until you almost touch the ground, then extend the elbow and return to the starting position in one controlled movement. 4. Keep your back straight and tighten the stomach. 5. Timing should be one second to lower and one second to raise back up. 6. Change hands after desired number of reps.
20 Target area: Chest, shoulders, arms, abs, back Hindu Push-up 1. Start with your feet on the floor shoulder-width apart and your hands on the floor shoulderwidth apart. 2. Push your mid-section high into the air so your body shape forms a V. 3. Swoop down so that your nose almost touches the floor followed by your chest and torso until your head is as high as you can take it. 4. Return to the starting position in one controlled movement. 5. Timing should be two seconds to lower and two seconds to raise back up.
21 Core Exercises Curl Ups Basic crunch Leg-raised crunch Feet-raised crunch Side crunch Heel crunch Alternate heel crunch Seated row Advanced seated row Bicycle crunch Reverse crunch Jack Knife Russian Twist Dorsal Raise Floor Bridge (plank)
22 Curl Ups Target area: Abs 1. Lie on your back with your arms out straight above your head. 2. Bring your knees towards you whilst at the same time lifting your head, grab the knees with your hands and pull them into your chest. 3. Gently lower back down. 4. Timing should be two seconds up, two seconds down.
23 Basic Crunch Target area: Abs 1. Lie on your back with your knees bent and hips and feet flat on the floor and place your fingertips on your temples. 2. Lift your head towards your knees, emphasising the abdominal muscles. 3. Gently lower back down. 4. Keep your feet flat on the floor if possible. 5. Timing should be one second up, one second down.
24 Leg-raised Crunch Target area: Abs 1. Lie on your back with your legs raised to 90 degrees with your body, knees bent and feet crossed. 2. Lift your head towards your knees, emphasising the abdominal muscles. 3. Gently lower back down. 4. Timing should be half a second up, half a second down.
25 Feet-raised Crunch Target area: Abs 1. Lie on your back with your legs raised to 90 degrees with your body, legs straight and feet crossed. 2. Lift your head towards your knees, emphasising the abdominal muscles. 3. Gently lower back down. 4. Timing should be half a second up, half a second down.
26 Side Crunch Target area: Side abs 1. Lie on your back and bring one leg over the other so that the foot is just touching the floor. 2. Please your hands behind your head and lift your head towards your hips, keeping the hips and legs flat to the floor. 3. Lift your head towards your knees, emphasising the abdominal muscles. 4. Gently lower back down. 5. Timing should be half second up, half second down. 6. Change sides after desired number of reps.
27 Heel Crunch Target area: Abs 1. Lie on your back with your knees bent and hips and feet flat on the floor with your arms by your side. 2. Push your hands down to touch your heels. 3. Return to starting position. 4. Keep your feet flat on the floor. 5. Timing should be one second for each touch.
28 Alternate Heel Crunch Target area: Side abs 1. Lie on your back with your knees bent and hips and feet flat on the floor. 2. Reach forward with your left hand to touch your left heel, and then your right hand to touch your right heel alternately. 3. Timing should be one second to each heel touch.
29 Seated Row Target area: Abs 1. Sit on your bottom with your hands on the floor behind you and your knees drawn towards your chest. 2. Keeping your hands on the floor, extend your legs out as far as they will go and then draw them back in again. 3. Timing should be one second out, one second in.
30 Advanced Seated Row Target area: Abs 1. Sit on your bottom with your hands off the floor and your knees drawn towards your chest. 2. Extend your legs out as far as they will go and then draw them back in again, at the same time pull the arms back in a rowing motion. 3. Timing should be one second out, one second in.
31 Bicycle Crunch Target area: Abs, side abs 1. Lie on your back and place your hands on your head with your legs out straight. 2. Bring one knee swiftly towards you whilst also trying to touch it with the opposite elbow. 3. Keep a smooth and rhythmic motion, twisting the torso and making sure you extend the leg fully out. 4. Timing should be half second for each knee touch.
32 Reverse Crunch Target area: Abs 1. Lie flat on the floor with your arms by your side, palms down, and your knees at 90 degrees. 2. Raise your hips off the floor and bring your knees towards the chest. 3. Gently lower back down. 4. This exercise should be down with a slow, controlled rhythm. 5. Timing should be two seconds up, two seconds down.
33 Jack Knife Target area: Abs 1. Lie on your back with your arms straight out above your head and your legs out straight. 2. Keeping your arms and legs as straight as possible, bring them simultaneously together to touch above your head. 3. Gently lower back down. 4. Timing should be one second up, one second down.
34 Russian Twist Target area: Side abs 1. Sit on your bottom with your hands clasped together out the front of your body and knees drawn towards the chest, feet crossed over. 2. Twist your upper and lower body simultaneously in opposite directions. 3. Keep your feet off the ground. 4. Timing should be one second left, one second right.
35 Dorsal Raise Target area: Back 1. Lie on your stomach with arms stretched out in front and your legs stretched out as far as they will go. 2. Lift your head and chest off the ground as far as they will go. 3. Gently lower back down. 4. Keep your feet on the floor at all times. 5. Timing should be one second up, one second down.
36 Floor Bridge (plank) Target area: Abs 1. Lie on your front resting on your forearms with your hands clasped and with the balls of your feet on the ground. 2. Maintain a straight line from head to toe for as long as possible. 3. Timing should be as long as possible, usually between seconds.
37 Lower Body Exercises Half Squat Squat One-leg Squat Wide Squat Pistol Squat Calf Raise One-leg Calf Raise One-leg Dead Lift Lateral Leg Raise Lunge Reverse Lunge Skiing Squat Wall Hold
38 Half Squat Target area: Legs, butt, lower back 1. Stand with your hands on your head and feet shoulder-width apart with toes pointed slightly out. 2. Keeping your back straight bend your knees to lower yourself until your thighs are about 45 degrees from vertical. 3. Return smoothly to the starting position. 4. Timing should be one second down, one second up.
39 Squat Target area: Legs, butt, lower back 1. Stand with your hands on your head and feet shoulder-width apart with toes pointed slightly out. 2. Keeping your back straight bend your knees to lower yourself until your thighs are parallel to the floor. 3. Return smoothly to the starting position. 4. Timing should be one second down, one second up.
40 One-leg Squat Target area: Legs, butt, lower back 1. Stand with your hands on your head and feet shoulder-width apart with toes pointed slightly out. 2. Take one leg off the ground. 3. Keeping your back straight bend your knees to lower yourself until your thighs are parallel to the floor. 4. Return smoothly to the starting position. 5. Timing should be one second down, one second up.
41 Wide Squat Target area: Legs, butt, lower back 1. Stand with your hands on your head and feet widely spread with toes pointed slightly out. 2. Keeping your back straight bend your knees to lower yourself until your thighs are parallel to the floor. 3. Return smoothly to the starting position. 4. Timing should be one second down, one second up.
42 Pistol Squat Target area: Legs, butt, lower back 1. Stand with your hands stretched out to the side and your feet shoulder-width apart with toes pointed slightly out. 2. Raise one leg and extend it forward. 3. Lower yourself until your thigh is parallel to the floor. 4. Return smoothly to the starting position. 5. Timing should be one second down, one second up.
43 Calf Raise Target area: Lower legs 1. Stand with your hands by your side and feet shoulder-width apart with toes pointed forward. 2. Raise yourself up on to your toes as far as you can go. 3. Return smoothly to the starting position. 4. Timing should be one second down, one second up.
44 One-leg Calf Raise Target area: Legs, butt, lower back 1. Stand with your hands by your side and feet shoulder-width apart with toes pointed forward. 2. Raise yourself up on to your toes as far as you can go. 3. Return smoothly to the starting position. 4. Timing should be one second down, one second up.
45 One-leg Dead Lift Target area: Back of legs, butt 1. Stand with your arms by your side and feet hip-width apart with knees slightly bent. 2. Bend forward from the waist lifting one leg off the floor until it is parallel to the floor, let your arms hang free. 3. Return smoothly to the starting position. 4. Timing should be two seconds down, two seconds up. 5. Change to other leg after required set of reps.
46 Lateral Leg Raise Target area: Butt, thighs 1. Stand with your arms out to your side and your feet hip-width apart. 2. Keeping your legs straight take your left leg out to the side as far as it will go. 3. Return smoothly to the starting position. 4. Timing should be one second out, one second in. 5. Change to other leg after required set of reps.
47 Lunge Target area: Legs, butt 1. Stand with your feet hip-width apart. 2. Take a long stride forward and lower your knee towards the floor, keeping your back straight and making sure that the knee doesn t go over the toe. 3. Return smoothly to the starting position. 4. Alternate between right and left leg. 5. Timing should be one second down, one second up.
48 Reverse Lunge Target area: Legs, butt 1. Stand with your feet hip-width apart. 2. Take a long stride backwards and lower your knee towards the floor, keeping your back straight and making sure that the knee doesn t go over the toe. 3. Return smoothly to the starting position. 4. Alternate between right and left leg. 5. Timing should be one second down, one second up.
49 Skiing Squat Target area: Legs, butt 1. Stand with your feet just wider than shoulder-width apart with toes pointed slightly out. 2. Lower one leg until the thigh is parallel to the floor, the other leg should be straightened. 3. hip-width apart. 4. Return smoothly to the starting position. 5. Alternate between right and left leg. 6. Timing should be one second right, one second left.
50 Wall Hold Target area: Legs, butt 1. Stand against a wall with your back straight and thighs parallel to the floor. 2. Cross your arms across your chest and hold the position for as long as possible, usually seconds.
51 Plyometric Exercises Star Jumps Tuck Jumps Jump Squats Kung Fu Kicks High Knee Raising Bottom Kicking Standing Sprints Burpees Bastards
52 Star Jumps Target area: Legs, butt, abs, back 1. Stand with your feet together and arms by your side. 2. Jump so that your feet are wider than shoulder-width apart and at the same time raise your hands out to the side and above your head, clapping together at the top. 3. Reverse the movement and keep repeating. 4. Timing should be one clap per second.
53 Tuck Jumps Target area: Legs, butt, abs, back 1. Stand with your arms by your side and feet hip-width apart. 2. Jump up whilst bringing your knees up to and hitting your chest. 3. Repeat without rest. 4. Timing should be one jump per second.
54 Jump Squats Target area: Legs, butt, abs, back 1. Stand with your hands on your head and feet shoulder-width apart with toes pointed slightly out. 2. Bend your knees and lower yourself until your thighs are parallel to the floor. 3. Jump in the air as high as possible and keep repeating. 4. Timing should be one jump per second.
55 Kung Fu Kicks Target area: Legs, butt, abs, back 1. Bounce on your feet shoulder-width apart. 2. Kick out with one leg, Kung Fu style! 3. Try twisting and incorporating fancy moves. 4. Make sure you keep bouncing on the balls of your feet all the time. 5. Timing should be one kick every two or three seconds.
56 High Knee Raising Target area: Legs, butt, abs, back 1. Stand with your feet shoulder-width apart. 2. Raise your knees as high as possible towards your chest in a running motion. 3. Timing should be two knees per second.
57 Bottom Kicking Target area: Legs, butt 1. Stand with your hands clasped together on your butt and facing out, feet shoulderwidth apart. 2. Raise your heels as high as possible behind you so that they hit your butt in a running motion. 3. Timing should be two heels per second.
58 Standing Sprints Target area: Legs, butt 1. Start by jogging on the spot. 2. Burst into a sprint on the spot for ten seconds, then go back to jogging again for 10 seconds. 3. Repeat for desired number of reps.
59 Burpees Target area: Legs, butt, arms, abs, back 1. Stand with your arms by your sided and feet hip-width apart. 2. Drop to a sprint start position, immediately extend your legs out behind you, bring them back to your chest and then burst into a jump with your arms by your side. 3. Repeat for desired number of reps 4. Timing should be one full burpee every two seconds.
60 Bastards Target area: Legs, butt, arms, abs, back 1. Stand with your arms by your sided and feet hip-width apart. 2. Drop onto your back and do a basic crunch, immediately roll onto your front and do a push-up, and then perform the leg extension (squat thrust) as per the standard burpee and burst into a jump with your arms by your side. 3. Repeat for desired number of reps 4. Timing should be one full bastard every four seconds.
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