1. Prone jackknife - I don't see any other way to do this exercise without a bosu ball, so I have instead replaced it with decline push ups.
2. Reverse crunch - Personally, I don't care for this exercise and so I have replaced it with bicycle crunches (a.k.a. elbow-to-knee crunches).
3. Chin ups - I would love to do chin ups, but unfortunately there is nothing sturdy enough to hold my weight around my house. I substituted door pull ups for this one, as it works virtually the same muscles (except for the substantial decrease in bicep activation).
|The "T" Push Up|
Other than that, this program is solid. The goal is to hit 15 reps or more with good form on each exercise. The leg portion of the workout will especially fry the glutes and hamstrings. Following the timing is critical because doing these exercises fast will use the elasticity of the muscles being worked to remove upward and downward force put on the body during the exercise (which is NOT what we want). Also, I think many people will be unfamiliar with these exercises so it helps to "google it" and get a few examples before starting.
|Single Leg RDL|
A1. T push up @ 211 (each arm)
A2. Inverted row @ 211
B1. Door pull up @ 222
B2. Dips @ 211
B3. Decline push up @ 211
C1. Pike push up @ 222
C2. Bicycle crunch @ 111
Finisher: 2 minute round of broad jumps + sprints