PREP WORK - Air Force Fitness Test Building

PREP WORK

I used a TRX Trainer for this workout instead of wooden Olympic rings

3 x 20 Bulgarian Squats

6 x 10 Ring Pushups

3 x 10 Single Arm Ring pushups

6 x 10 Leg Elevated Pushups/knee tucks with feet in rings(TRX Trainer)

3 x 10 Single Leg elevated Pushup/knee tucks with feet in rings

3 x 20 Standard Pushup

3 x 20 Box Toe Touches

Ab Circuit – Four sets

30 Crunches

30 Flutter kicks

30 Step Outs

10 minute Assault bike – 100+ Calories

THE CRUNCHY - H I I T Workout

The Crunchy

Circuit x 2

5min Assault Bike

10x 30lb Slam ball press/throw

20x 30Lb alternating slam ball press

10x 30lb slam ball reach backs

5x 45lb Plate reachback/press/stand/press

Abs w/10lb Plate

30x Flutter kicks with alternating press

30x stepouts with alternating reach backs

10x crunch with reach back

20x Russian Twist

20x Lunges

5min Row 

Finish with 2x of each exercise for one round of above circuit 

Working with Less...Body Weight Workouts

This is more of an advanced workout, but it is not timed. 

-PLUS TEN-

PLUS TEN – A$$ and AB$

Add Ten Reps to EACH SET – (start with a number that you KNOW you can add 20 Reps to and still complete each set)

This workout is three sets. Add sets but always leave something in the tank.

DO NOT WORK TO FAILURE

Lunges (Per Side)  – 10, 20, 30

Squats – 10, 20, 30

Leg Extensions – 10, 20, 30

Reverse Bicycle – 20, 30, 40

Crunches – 20, 30, 40

Alternating Leg Extension (Per Side) – 10, 20, 30

Kimora Sit-up – 10, 20, 30

Flutter Kicks – 10, 20, 30

Russian Twists – 10, 20, 30

Finish with a 1.5 Mile Run