FRF Challenge Progressive Body-weight Workout…(sneak peak)
2. Knee Hugs (5-10 reps each)
3. Spidermans (5-10 reps each)
4. Knees side to side (5-10 reps each)
5. Quadraped Rotations (5-10 reps each)
Then progress to the workout…. (scroll down).
Click on the video below for a workout preview…
Here is a recap of the workout (you can change the exercises based on your available equipment). Remember to always start with an active warm-up (see above).
10 Pull-ups (or body rows)
20 Prisoner Squats
25 Biker crunches (25 each side)
30 seconds plank
1 minute of running stairs or sprints
Repeat for time a total of 5 rounds (if your just starting out, aim for 3 or 4 rounds).