3 Most Hated Exercises

Warm up: 10 min

Abs & Core Routine: 

Abd crunches: 15 with feet on the floor, 15 with legs in 90 degrees, 15 with legs straight up

Lower back bridges: 10 x

Abd crunches: 10 with feet on the floor, 10 with legs in 90 degrees, 10 with legs straight up

Lower back bridges: 10 x

Abd crunches: 5 with feet on the floor, 5 with legs in 90 degrees, 5 with legs straight up

Lower back bridges: 10 x

Abd knees raises on the pull up bar: 3 x 15 reps

Jogging: 5 min

Routine 1 

Jumping rope: 3 x 3 min, rest 1 min 

Routine 2 (My 3 Most Hated Exercises)

10 Burpees > 20 Mountain Climbers > 20 Box Jumps

10 Burpees > 20 Mountain Climbers > 20 Box Jumps

10 Burpees > 20 Mountain Climbers > 20 Box Jumps

* This routine was done for time, which means, no or little breaks between exercises.

* My time was 5 min 53 sec and I almost died.

Routine 3

20 Push ups > 20 Squats

20 Push ups > 20 Squats

20 Push ups > 20 Squats

20 Push ups > 20 Squats

20 Push ups > 20 Squats

* I kept easy pace during this routine, and I had a longer breaks between exercises.

* My time was around 9 min for total 100 Push ups and 100 Squats.

Jogging: 5 min

Routine 4

Calf raises: 3 x 15 reps

Cool down & Stretching: 15 min

Enjoy

Run Day

Before night shift:

3 miles run. Average pace 8 min 30 sec.

Warm up: 10 min

2.3 Miles Run + 50 Burpees + 50 Four Count Mountain Climbers :

1. 10 Burpees
    0.23 mi Run
2. 10 Mountain Climbers
    0.23 mi Run
3. 10 Burpees
    0.23 mi Run
4. 10 Mountain Climbers
    0.23 mi Run
5. 10 Burpees
    0.23 mi Run
6. 10 Mountain Climbers
    0.23 mi Run
7. 10 Burpees
    0.23 mi Run
8. 10 Mountain Climbers
    0.23 mi Run
9. 10 Burpees
    0.23 mi Run
10. 10 Mountain Climbers
    0.23 mi Run

Cool Down: 10 min

* Outside temp. 94 F


Enjoy

Case Mountain Run

After night shift:

4.7 miles Case Mountain Trail Run

Co. 2 Push-up Workout

3 miles run before shift starts

Push ups:
10 + 20 + 20 + 20 + 20 + 20 + 40 + 50 + 20 = 220

Kettlebell Military Press

Warm up: 10 min

3 sets of Kettlebell Military Press:
12 kg 15 x R + 15 x L, rest 30 sec
16 kg 15 x R + 15 x L, rest 30 sec
24 kg 15 x R + 15 x L, rest 30 sec

Cool down: 10 min

Enjoy

Co.1 Workout

Warm up: 10 min

Abs + core: 15 min
3 sets of 10 abd crunches follow by 10 leg raises
2 sets of 15 resisted leg raises
2 sets of 15 resisted abd crunches

SCBA Routine:
3 sets for time of:
20 SCBA push ups
30 SCBA rows
40 SCBA presses

Push ups Contest:
3+6+9+12+15+18(Cezar)+21(Joe)

Stair Climb Routine:
8 stair climbs to the 2nd floor (4 times with 2 1/2 inch bundle of hose and the water can, and 4 times without any tools)

Cool down: 10 min

Enjoy