WEEK ONE

Day 1: MAX OUT

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Day 2: TECHNIQUE

1. Counter Top or Wall Push-Ups

Take Your Max and Round It Up (ex. 23 round up to 30).

Do your first Set at that number, then take away 10 and do another Set. Continue until you are at 10 reps.

Example: 

Set 1 - Do 30 Push Ups On Counter or Wall

Rest for 1 minute

Set 2 - Do 20 Push Ups On Counter or Wall  

Rest for 1 minute

Set 3 - Do 10 Push Ups On Counter or Wall

Just take your number and work it down by 10 reps each time

2. Crunches 10 sets of 10 reps

3. Hold Forearm Plank for 30 seconds

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Day 3: CORE 

1. Crunches 10 sets of 10 reps 

2. Hold Forearm Plank for 30 seconds

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Day 4: TECHNIQUE

1. Counter Top or Wall Push-Ups

Take Your Max and Round It Up (ex. 23 round up to 30).

Do your first Set at that number, then take away 10 and do another Set. Continue until you are at 10 reps.

Example: 

Set 1 - Do 30 Push Ups On Counter or Wall

Rest for 1 minute

Set 2 - Do 20 Push Ups On Counter or Wall  

Rest for 1 minute

Set 3 - Do 10 Push Ups On Counter or Wall

Just take your number and work it down by 10 reps each time

2. Crunches 10 sets of 10 reps  

3. Hold Forearm Plank for 30 seconds

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Day 5: FAILURE

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Day 6: REST

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Day 7: REST