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?The whole idea is to get an edge. Sometimes it takes just a little extra something to get that edge, but you have to have it.?

~Don Shula

Warm-up (5 minute stretch)


  • 200 Touches w/Jump Rope
  • 20 Counterbalance Squats
  • 20 Scorpians
  • 20 Low Twists
  • 20 Back Arches
  • 20 Push Ups

Work Out



Push-Ups with Negative Holds ? 2 Reps (Hold in the 1/2 position as long as possible)
Back Bridges ? 2 Sets of 20 Reps
Front Bridges ? 2 Sets 0f 20 Reps
Squat Jumps? 2 Sets of 30 Reps
One Legged Squats ? 3 Sets of 20 Reps
Alternating Cross-Over Lunges - 2 Sets of 20 Reps
Push-Ups with One Foot Elevated - 2 Sets of 15 each Foot
Flutter Kicks ? 1 Min
Reverse Crunches - 1 Min
Mountain Climbers ? 140 Reps
Jumping Jacks ? 180 reps