Fit Villains: Selfish, Shameless, Sassy, Fitness.

Today’s Workout! 600 reps of sweaty hell..

The workout is the same for everyone, but we’ll split it up differently depending on your fitness level. PLEASE do modifications if you need to, in fact it’s better if you do! Add in the tougher modifications if (and only if) you can handle it.

Modifications

1. Tuck Jumps: Instead of jumping (if you have knee problems, or you’re still working up to it), simply squat and raise a knee as you come up. Pull the knee in towards your chest like a crunch.

2. Burpees: Step back instead of jumping back. Preferably, you can add a jump, but you can also just stand. It’s tough both ways!

3. Tricep Dips: Balance some of your weight into your heels instead of your palms, but make sure your form is correct.

4. Lunges: Some people have an easier time with reverse lunges than forward lunges: try that modification instead if it helps. If your knees really bother you, you can swap squats for lunges.

5. Jumping Jacks: Again, if your knees bug you, step from side to side instead, quickly and with effort.

*** No time? Do 1/2 the prescribed reps instead. 50 instead of 100, 100 instead of 200. Push yourself and you’ll be fine!

How To Do It…Round Suggestion One - Easiest For Beginners

Complete 10 rounds of the folllowing. Take a 30 second break between rounds, and modify the moves when you need to.

• 10 Tuck Jumps
• 10 Burpees
• 10 Tricep Dips
• 10 Lunges
• 20 Jacks

Round Suggestion Two - Decent Challenge For Intermediate Exercisers

Complete 5 rounds of the folllowing. Take a 60 second break between rounds, and modify the moves when you need to.

• 20 Tuck Jumps
• 20 Burpees
• 20 Tricep Dips
• 20 Lunges
• 40 Jacks

Round Suggestion Three - Body Murder For Advanced Exercisers

Complete 4 rounds of the folllowing. Take a 90 second break between rounds, and modify the moves when you need to.

• 25 Tuck Jumps
• 25 Burpees
• 25 Tricep Dips
• 25 Lunges
• 50 Jacks

Round Suggestion Four - Max Reps, Go Your Own Pace

Complete the moves in order, to your maximum capacity, moving from one move to the next with few breaks. Record how many reps you’re able to complete every round, working up to 100 total per move. If you’re tired, take a 1-2 minute break and keep going.

• Tuck Jumps
• Burpees
• Tricep Dips
• Lunges
• Jacks