Pull-Up: Regular

Set 1: 30 reps

Set 2: 25 reps

Set 3: 20 reps

Set 4: 15 reps

Pull-Up: Close Grip

Set 1: 20 reps

Set 2: 15 reps

Set 3: 10 reps

Pull-Up: Behind the Neck

Set 1: 15 reps

Set 2: 10 reps

Set 3: 5 reps

Dip

4 x 25 reps

Push-Up: Regular

Set 1: 100 reps

Set 2: 75 reps

Set 3: 50 reps

Set 4: 25 reps

Push-Up: Diamond

Set 1: 25 reps

Set 2: 20 reps

Set 3: 15 reps

Set 4: 10 reps

Burpees

4 x 15 reps

Ausfallschritte

4 x 40 Meter

Bauch/Core:

(in youtube werden diese Übungen einwandfrei erklärt)

Hand to Toes

1 x 65 reps

X Sit-Up

1 x 65 reps

Ranger Crunch

1 x 65 reps

Hibberty Jibberty

1 x 65 reps

Schräge Crunches

1 x 65 reps

Lower Ab Crunch

1 x 65 reps

Flutter Kick

1 x 45 reps

(4 count)