Dry Land 1 mile run 2 times through · 25 crunches (abs) · 20 squats (legs) · 15 Viking Twists (each side) (abs) · 10 push-ups (arms) · Pilates 100 (abs) · 10 push-ups (arms) · 15 lunges (each leg) (legs) · 20 Mountain Climbers (each leg) (abs) · 25 box jumps (legs) (substitute any of the following into the set above) Add more reps every 2 workouts Abs Crunches Pilates 100 Viking Twists (with or without weight) Mountain Climbers 20-20-20 (crunches, side crunches, other side crunches) Bicycles Plank Back flutter kick Legs Squats Lunges Jumping Jacks Smurf Jacks Lunge Jumps Box Jumps Wall Sit Arms Push-ups Wide-Tri-Die or 7-7-7 (Push-ups Wide arms, Elbows scraps side, normal push-ups) Dips
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