Each exercise will be done for 4 minutes before moving to the next exercise.  Within the 4 minutes you will work for 20 seconds and rest for 10 seconds, which equals 8 rounds per exercise within the 4 minute period.  After 4 minutes you move to the next exercise.  There are 4 different exercises to complete which makes the whole workout 16 minutes.

1. Pull ups

2. Sit ups

3. Push ups

4. Squats

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

*12-1 post lowest reps for each exercise to comments

14 responses »

  1. Kornweibel says:

    Push-Ups: 5
    Sit-Ups: 7
    Pull-Ups: 3
    Squats: 10

  2. Rocky Fasani says:

    Sit-Ups: 13
    Pull-Ups: 5
    Squat: 19
    Push-Ups: 10

  3. Hartman says:

    Squat: 21
    Push Ups: 11
    Sit Ups: 11
    Pull Ups:7

  4. Gabe Michael says:

    Squat: 19
    Push Up: 6
    Due to neck injury I did not do sit ups or pull ups. I doubled up in squats and push ups

  5. kirby says:

    push 5
    sit 9
    pull 5
    squat 17

  6. Ayako says:

    pushups 7
    sit-ups 11
    pull-ups 2
    squats 18

  7. Kyle Jones says:

    Squats – 13
    Push-ups – 5
    Pull-ups – 5
    Sit-ups – 10

  8. Suarez says:

    Push Ups: 9
    Squat: 14
    Sit-Up: 8
    Pull-Up:4

  9. J Vincent says:

    Pushups : 10
    Improved by 5

    Pullups : 1
    No improvement

    Squats : 15
    Improved by 4

    Situps 8
    Improved by 1

  10. Kevin Shepard says:

    Situps: 14
    Pullups: 7
    Squats: 12
    Pushups: 12

  11. Kelly Zook says:

    Push up 7
    Pull up (band) 3
    Sit up 9
    Squat 12

  12. Chris Anaya says:

    Sit ups: 14 (improvement from day one, 10/10: +4)
    Pull ups: 7 (+4)
    Squats: 14 (+1)
    Push ups: 12 (+7)

  13. Brian Hoffer says:

    Push-Ups: 10
    Sit-Ups: 10
    Pull-Ups: 6
    Squats: 14

  14. Bradford says:

    Pull-Ups 3
    Squat 14
    Push-Up 8
    Sit-Up 9

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