3X A CHARM

W.O.W 3X

Redemption

10mile -20mile -30mile

BIKE RIDE Choose one of the following distances

2 min worth of push ups as many as you can

2 min worth of jumping jacks as many as you can

2 min worth of full sit ups as many as you can

2 min of squat jumps as many as you can

Finish off with the same distance you rode

ROLE MODEL

Body weight pull ups or assisted pulls ups 100

Elevated Push ups meaning to push ups above level ground 200

Baby Squats (Bottom halves) 300

Crunches 400

Salvations (simliar to suicides) running back in forth total of 20yds for 5mins

CUTIE PIE

STADIUM STAIRS duration 10mins or Stair Climber 20mins

JUMP ROPE 5 MINS or bottom jacks (doing jumping jacks with no arms)

Walking Lunges 100 yd distance 3x

HILL WORK find a hill with a significant incline or tredmill with incline of 8 and try to run non stop for 10mins if on Tredmill 5mins (Challenge yourself with speed)

The following above is for my clients and friends for when I am gone please be sure to get these workouts and complete as many of them as you can to maintain. Others that wish to try them as well please make sure you are careful and at the same time push yourself to get the full benefit from the workout. See you guys soon.

STAY STRONG LIVE LONG!!! HOW STRONG? FREESTRONG!!!

WWW.DFREEMANSFITNESS.COM