Workout

index My Workout

PUSH P/U Push-ups M/P Military Press CG-P/U Close-grip Push-ups DIP Dips WG-P/U Wide-grip Push-ups	LEGS SQ Squats C/R Calf Raises S/Lun Side Lunges HIPX Hip Extensions BSS Bulgarian Split Squats	PULL C/U Chin-ups ROW Rowing WG-C/U Wide-grip Chin-ups CG-ROW Close-grip Rowing TOWL Towel Curls	CORE R/C Reverse Crunch S/B Side-bridges PSU Pike Sit-ups SCIS Beach Scissors BIC Bicycles
Push/Leg Sets: P/U, C/R, CG-P/U, HIPX, WG-P/U Pull/Core Sets: C/U, S/B, WG-C/U, SCIS, TOWL Leg/Push Sets: SQ, M/P, S/Lun, DIP, BSS Core/Pull Sets: R/C, ROW, PSU, CG-ROW, BIC Push/Leg Circuit-Sets: P/U, SQ, M/P, C/R, CG-P/U S/Lun, DIP, HIPX, WG-P/U, BSS Pull/Core Circuit-Sets: C/U, R/C, ROW, S/B, WG-C/U PSU, CG-ROW, SCIS, TOWL, BIC		Push/Leg Ladders: P/U, C/R, CG-P/U, HIPX, WG-P/U Pull/Core Ladders: C/U, S/B, WG-C/U, SCIS, TOWL Leg/Push Ladders: SQ, M/P, S/Lun, DIP, BSS Core/Pull Ladders: R/C, ROW, PSU, CG-ROW, BIC Push/Leg Circuit-Sets: P/U, SQ, M/P, C/R, CG-P/U S/Lun, DIP, HIPX, WG-P/U, BSS Pull/Core Circuit-Sets: C/U, R/C, ROW, S/B, WG-C/U PSU, CG-ROW, SCIS, TOWL, BIC
STRETCHING
Head Rotate Head Tilt Head For'd/Back Torso Twist	Shoulder Str Side Bend (Elbow Pull) Calf Str (wall) Front Thigh Str	Inner Thigh Str Lunge Str Kneeling Hamstring Hip Pull	Look Back Leg & Back 90-90 Hip Str Spinal Twist

NOTES:

Full workout = 5 exercises X 7 minutes each = 35 minute workout total.
Sets = Max reps, max intensity (push-ups with feet elevated, etc), 60 second pause, 7 min per exercise or in circuit.
Ladders = Do 1 rep, rest 1-1/2 seconds X rep count, increment reps until near failure, then back down ladder.
BTW: The total reps of a full ladder, 1+2+3+....+n-1+n+n-1+...+3+2+1 = n^2.
Circuit-Sets = Max reps, hardest version, 45 second rest, in rotation.