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Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place.* If I quit, however, it lasts forever.?
~ Lance Armstrong


Warm-up (5 minute stretch)



  • 300 Touches w/Jump Rope
  • 20 Counterbalance Squats
  • 20 Scorpians
  • 20 Low Twists
  • 20 Back Arches
  • 20 Push Ups
  • Plate Warm Up ? 10 Front, 10 Side, 10 Bent Over, 10 Curls, 10 Tricep Extensions
  • Manual 4 Way Neck ? 15 Each Way


Work Out



  • Vacuum ? 2 Set of 15
  • Reverse Crunch ? 2 Sets of 30
  • Crunch ? 2 Sets of 30
  • Oblique Crunch ? 2 Sets of 15
  • One-Chin Up ? 1 set to Max
  • Towel Pullup ? 1 set to max
  • Plyometric Pushup ? 2 set of 10
  • Walking Pushup ? 2 set of 10
  • One-Leg Squat ? 2 sets of 15
  • Split Jump ? 2 Sets of 15
  • Medicine Ball (Can use no weight if no Med ball)
    • Hip Twist ? L-R-L-R ? 3 Sets of 5 each way
    • Long Hops ? 3 Sets of 10
    • 180 degree Staggered Spin Hips ? L-R-L-R ? 3 sets of 10