Burn Mode by Damian Warm-up:5 minutes 30 seconds jumping jacks 30 seconds high knees 12 push-up 30 seconds plank 12 squat thrust 12 sit-ups 20 bicycle crunches 12 squats All exercises to be repeated 3 times Cool-down:5 minutes

Spartan Scales by Sahar Warm up:5 minutes 2 Burpees 2 Jumping Jacks 2 Squats 2 Push ups Add 2 repetitions each time until you reach 20 repetitions for each exercise then go back down to 2 repetitions. Cool down:5 minutes

Jog a Mile by Peter “Challenge Yourself, Dig Deeper, Finish Strong” – Belmars Warm-up:5 minutes To be performed on road or treadmill.Distance 4 miles. Jog a mile Perform 100 air squats Jog a mile Perform 100 jumping Jacks Jog a mile Perform 100 lunges Jog a mile Perform 100 squat jumps Cool down:5 minutes

Partners by Peter “When the challenges ahead are many, the stronger you will become” – Belmars This is a great workout to do with another person. 3 sets of 15 reps each exercise. Partners push-ups Partners sit-ups Burpee jumps with high fives Goals: work as a team and be their for your workout partner.

Rosey by Peter “Start Strong… Rest in the middle… Finish Strong…” – Belmars Warm up:5 minutes 3 sets of 10 reps with weights. Squats Bench press Shoulder press Or 1 set of a 100 reps of each exercise without weights. Air squats Push up Jumping jacks Run for 3 miles 100 sit-ups using any format Cool down:5Continue reading “Rosey”

Burpees Tabata by Peter Warm-up:5 – 10 minutes Complete as many burpee jumps as possible in 20 seconds for 8 sets. Rules: Complete 8 sets Each set last 20 seconds Rest 10 seconds between sets Do as many burpee jumps as you can in each set Warm-down:5 – 10 minutes