Bodyweight Challenge Card No.15
EXERCISE: COSSACK SQUATS (ALT) LEVELS: LVL 1: 20 REPS / 1 MIN LVL 2: 30 REPS / 1 MIN LVL 3: 40 REPS / 1 MIN
Bodyweight Challenge Card No.14
EXERCISE: HAMSTRING BRIDGE (ALT) LEVELS: LVL 1: 40 REPS / 1 MIN LVL 2: 60 REPS / 1 MIN LVL 3: 80 REPS / 1 MIN
Bodyweight Challenge Card No.13
EXERCISE: SIDE PLANK (HOLD) LEVELS: LVL 1: FOREARM & KNEES / 1.5 MIN LVL 2: FOREARM/ 1.5 MIN LVL 3: WITH HIP-RAISES / 1.5 MIN
Bodyweight Challenge Card No.12
EXERCISE: 1. PUSH-UP 2. SHOULDER TAP (L+R) 3. BURPEE LEVELS: LVL 1: COMPLEX 10 REPS / 1.5 MIN LVL 2: COMPLEX 15 REPS / 1.5 MIN LVL 3: COMPLEX 20 REPS / 1.5 MIN
Bodyweight Challenge Card No.11
EXERCISE: 1. SQUAT 2. SQUAT JUMP 3. SQUAT JUMP TUCK LEVELS: LVL 1: COMPLEX 15 REPS / 2 MIN LVL 2: COMPLEX 20 REPS / 2.5 MIN LVL 3: COMPLEX 25 REPS / 2.5 MIN
Bodyweight Challenge Card No.10
EXERCISE: WALKOUTS LEVELS: LVL 1: 25 REPS / 3 MIN LVL 2: 25 REPS / 2 MIN LVL 3: 25 REPS / 1.5 MIN
Bodyweight Challenge Card No. 9
EXERCISE: HIGH KNEES (ALT) LEVELS: LVL 1: 80 REPS / 1 MIN LVL 2: 100 REPS / 1 MIN LVL 3: 130 REPS / 1.5 MIN
Bodyweight Challenge Card No. 8
EXERCISE: 1. BURPEE 2. JUMPING JACK LEVELS: LVL 1: LADDER 1-5 / 3 MIN LVL 2: LADDER 1-8 / 2.5 MIN LVL 3: LADDER 1-10 / 3 MIN
Bodyweight Challenge Card No. 7
EXERCISE: 1. PUSH-UP 2. SQUAT 3. SIT-UP LEVELS: LVL 1: LADDER 6-1 / 3 MIN LVL 2: LADDER 7-1 / 2 MIN LVL 3: LADDER 8-1 / 2.5 MIN
Bodyweight Challenge Card No. 6
EXERCISE: SPRINTER LUNGES (ALT) LEVELS: LVL 1: 50 REPS / 1.5 MIN LVL 2: 60 REPS / 1.5 MIN LVL 3: 70 REPS / 1.5 MIN