Test

Lets see what you got there are 20 you different excerises if you do the first one reps in the second one time you get a point here the point system 0 worst 1-4 points lazy= no medal 5-8beginner=bronze medal 9-12 the middle=sliver 13-19 extreme=gold 20=best=diamond each set is one different excerise except 10 example first one says 25 reps then the second one say 37 seconds you have to do 25,reps in 37 seconds please tell me the results in the comments don’t lie and don’t stop the time and do stuff also you may have to hold for the time for run 1 mile you have to run 1 mile in that amount of time last do not cheat by adding time IF YOU CANT RUN 1 MILE BECAUSE YOU DONT HAVE ROOM THEN DO SET 22 ONLY DO SET 22 if YOU CANT RUN 1 MILE. REST IS NOT A EXCERISE but whateves.

Exercises

Série 1 1 ronde

Push-Ups

25 réps

Rest

15 secondes

Push-Ups

33 secondes

Rest

15 secondes

Série 2 1 ronde

Jumping Jacks

50 réps

Rest

20 secondes

Jumping Jacks

45 secondes

Rest

1 minute

Série 3 1 ronde

Crunches

100 réps

Rest

15 secondes

Crunches

1 min 50 secondes

Rest

20 secondes

Série 4 1 ronde

Plank

3 minutes

Rest

15 secondes

Série 5 1 ronde

Elbow Plank

3 minutes

Rest

20 secondes

Série 6 1 ronde

Burpees

25 réps

Rest

15 secondes

Burpees

50 secondes

Rest

1 minute

Série 7 1 ronde

Mountain Climbers

50 réps

Rest

15 secondes

Mountain Climbers

30 secondes

Rest

20 secondes

Série 8 1 ronde

Squats

30 réps

Rest

15 secondes

Squats

45 secondes

Rest

15 secondes

Série 9 1 ronde

Bicycle Crunches

50 réps

Rest

15 secondes

Bicycle Crunches

33 secondes

Série 10 1 ronde

Rest

2 minutes

Série 11 1 ronde

Lunges

20 réps

Rest

15 secondes

Lunges

47 secondes

Rest

1 min 30 secondes

Série 12 1 ronde

Russian Twists

50 réps

Rest

15 secondes

Russian Twists

33 secondes

Rest

20 secondes

Série 13 1 ronde

Big Forward Arm Circles

50 réps

Rest

15 secondes

Big Forward Arm Circles

25 secondes

Rest

20 secondes

Série 14 1 ronde

Basketball Shots

30 réps

Rest

15 secondes

Basketball Shots

40 secondes

Rest

1 minute

Série 15 1 ronde

Alternating Roundkicks

50 réps

Rest

10 secondes

Alternating Roundkicks

1 minute

Rest

30 secondes

Série 16 1 ronde

Ab Curls

20 réps

Rest

15 secondes

Ab Curls

47 secondes

Rest

20 secondes

Série 17 1 ronde

Run 1 Mile

8 minutes 30 secondes

Rest

1 minute

Série 18 1 ronde

Bicycle in Bridge

50 réps

Rest

15 secondes

Bicycle in Bridge

40 secondes

Rest

30 secondes

Série 19 1 ronde

Forward Shoulder Rolls

30 réps

Forward Shoulder Rolls

17 secondes

Rest

10 secondes

Série 20 1 ronde

7 Point Touches

10 réps

Rest

10 secondes

7 Point Touches

25 secondes

Rest

15 secondes

Série 21 1 ronde

Seal Jacks

30 réps

Rest

15 secondes

Seal Jacks

35 secondes

Série 22 1 ronde

Rest

15 secondes

Prisoner Squats

25 réps

Rest

15 secondes

Prisoner Squats

35 secondes

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