Equipment needed:
Pull up bar
Chair
Clock
Its continious circuits done as fast as possible.
1- Star jumps * 10
Stand straight up then jump spreading your legs and arms to make a star shape and landing in the straigh standing position.
2- Press ups *10
Arms tucked in ,legs together ,touching floor with your chest. Back must be kept straight of you restart from 0 again(dont cheat
)3- Crunches * 15
Bend your legs to a 90 degree angle while sitting on your back.Touch your chest with your chin. Place hands on your groin and go into a situps untill your hands touch your knee. Breathing in and tensing the muscle while going 'up'
4- Pull ups(palms facing away) * max
Fully extend the arms holding at top and bottom of the exercise for 3 seconds.
5- Sit ups *15
As demonstrated in the PRMC booklet.Arms touching head but not lifting. Knees together.
6- Pull ups(palms facing you) * max
Same as #4 except palms facing you.
7- Pressups (wide grip) * 10
Arms in 'civvy' (dont start this arguement again
) position and SLOWLY go up and down,i mean slowly 4 seconds for a complete pressup.8- Burpees * 10
Standing upright bend knees and touch the floor withy our hands(hands next to feet). Extend the feet backwards untill in press up position then return to crouching position then stand up again.
9- Tricep dips * 10
Sit on your chair with your hands on the edge. Slide of the chair and lower yourself as far as possible to the ground with hands still on the edge of the chair. Fully extend your legs and keep your body straight(heels on the ground,not the entire foot).Then push up till your arms are straight then lower yourself down as far as possible.
10- U sit ups *10
Lie on your back and stratch your legs and arms fully on the floor. Raise your legs to a 45 degree angle. Then keeping your legs straight and arms fully extended touch the tips of your toes.
11- Raised pressups * 10
Place your feet on the chair and full extend your arms. Then lower yourself till your chin touches the floor and extend again. This is to be done 'civvy' style with arms shoulder width apart.
12- Mark Time * 1 minute
Arms bemt at 90 degree angle at the elbow and thumbs on top of your clenched fist. Arms kept in tight with your body and always at a 90 degree angle. 'Jog' on the spot with your knees touching your fists. This is to be done as fast as possible.
Rest for one minute and repeat.Then rest for another minute then repeat. Then rest for 3 minutes and do it 3 times again resting for 1 minute between each cycle.
You should never stop and should run everywhere(my pull up bar is upstairs so i sprint upstairs). Exercises are to be completed in the fastest possible time unless stated otherwise.
Just because your sick is no excuse not to finish the circuit,get soem water and carry on.
. (god help me 
)
