Skip rope - start skipping slowly and gradually start going faster and faster, start jumping high and then make way to jump lower and lower.
Dumbbells - get 15 or 20 pound dumb bells and do 30 reps for each arm at a constant speed.
Push ups - start doing push ups fast, arm at the side. Start at 10 push ups ever 20 seconds, then make your way up to 20, 30, 30, 40, 50 push ups every 20 seconds.
Then move on to 15lb dumbells for 25 reps each arm
Do 50 sit ups with a medicine ball, no breaks, all in a constant time
Take 25lb dumbell, sit on bench, extend arm and bring back up using shoulder and arm strength, do this 20 or 25 times.
Do 20 squats in a row with a medicine ball.
Do 15-25 pull ups slow, steady, and constant.
Do a different variety of ladders as fast as you can, do te ladders at least 10 times.
Do a minimum 10 push ups, each time, pick up a 10lb dumbbell for 2 seconds
Once done, do it all again.
Did you make it through this? How did it feel? Seems really tough. :)
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