Скачать или смотреть Advanced Leg, Upper and Core Complex Bodyweight Challenge

http:///www.VigorGroundFitness.com

This workout is a challenge workout that combines lower body, upper body, and core. Here's how it goes....

Leg Matrix - 3 rounds
24 squats
24 lunges
24 squat jumps
24 lunge jumps

Complete the matrix and then rest for as long as it took you to do it, then do the 2nd round, rest however long it took you to do the second round, then complete round 3 (every week try to beat your time).

From there you will go into the Push Up Complex:

Push Up Complex - 5 rounds
Regular Push Ups x 5
Yoga Push Ups x 5
Close Grip Push Ups x 5
Spiderman Push Ups x 5

Complete 5 rounds as fast as possible (you can adjust this and do 3 or 4 reps per exercises to make the complex less challenging). Record your time and try to beat it every week.

From there you will move into the Core Complex:

Core Complex - 3 rounds
Sprinter Sit Ups x 10/side
RKC Plank x 30 seconds
V-Sits x 10
Toe Touches x 20

Rest as long as it took you to do the round before you go into round 2. Same goes for round 3. Record your time.

Enjoy and let me know how you did.