Personal Workout Day 1:

Run:

7:15 Mile

4 x 200m Sprint 32-35 sec. each

Jog - 1/2 mile cool down

Workout:

550 Workout Advance – under 30 min!

- Prisoner Squats x 50
- Pushups x 50

- Sit Ups x 50
- Jumps x 25

- Dips x 25

- Stability Ball Leg Curls x 25
- Stability Ball Jackknifes x 25
- Step-Ups x 50 (25 each Leg.. Drive the Knee)
- Pullups x 25
- Forward Lunges x 50 (25 Each Leg)
- Close-Grip Pushups x 50
- Inverted Rows x 50
- Squats x 50
- Chinups x 25