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?Gold medals aren?t really made of gold. They?re made of sweat, determination, and a hard-to-find alloy called guts.?

Run ? 3-4 Miles at 60-80% intensity

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Perform Each Superset in Order (No Rest Between Superset Exercises ? 20 sec Rest between Supersets)

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Superset 1:

Feet Elevated Push-Ups ? 12 Reps
Chin Ups ? 8-12 Reps

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Superset 2:

Walking Push-Ups ? 8 Reps
Reverse Push-Ups ? 12 Reps

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Superset 3:

Dips ? 8 Reps
Bent-Over Rows *? 12 Reps

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Superset 4:

Triangle Push-Ups ? 8 Reps
Wall Push-Ups ? 8 Reps

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Superset 5:

Lying French Press* ? 12 reps
Lateral Raises ? 12 reps

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Superset 6:

Weighted Dips* ? 8 Reps
Flying Push-Up Hold (Push-up Position ? arms placed out wide ? lower and hold) ? 8 Sec

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Superset 7:

Towel Pull-Ups ? 8 Reps
Reverse Crunches ? 12 Reps

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Superset 8:

Standing Curls* ? 12 Reps
Crunch with Alternating Side Punches ? 12 Reps

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Superset 9:

One Arm Pull-Ups ? 4 Reps each arm
Hanging Leg Raises ? 12 Reps

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Superset 10:

Weighted Squats* ? 12 Reps
Alternating Lunges ? 12 Reps

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Finish Workout with 15 Min of Cardio:

Running ? 10 Min
Jumping Rope ? 5 Min

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*All Exercises that require weight can be substituted with a backpack filled with weight, cans of food, and bags of sand or some other substance that will add weight)