Target Muscles

Chest, quadriceps, hamstrings, glutes, shoulders and triceps.

Proper Execution

Drop into a squat position and place hands on the ground, kick feet backwards, do a push-up, then hop feet back and jump from a squat position with hands extended overhead.

Exercise Progression (in seconds)

  • Difficulty Level 1:

Day 1:20/ Day2:25/ Day3:Rest/ Day4:25/ Day5:30/ Day6:Rest/ Day7:30/ Day8:35/ Day9:Rest/ Day10:35/ Day11:40/ Day12:Rest/ Day13:40/ Day14:45/ Day15:Rest/ Day16:45/ Day17:50/ Day18:Rest/ Day19:50/ Day20:55/ Day21:Rest/ Day22:55/ Day23:60/ Day24:Rest/ Day25:60/ Day26:65/ Day27:Rest/ Day28:65/ Day29:70/ Day30:Rest

  • Difficulty Level 2:

Day 1:40/ Day2:45/ Day3:Rest/ Day4:45/ Day5:50/ Day6:Rest/ Day7:50/ Day8:55/ Day9:Rest/ Day10:55/ Day11:60/ Day12:Rest/ Day13:60/ Day14:65/ Day15:Rest/ Day16:65/ Day17:70/ Day18:Rest/ Day19:70/ Day20:75/ Day21:Rest/ Day22:75/ Day23:80/ Day24:Rest/ Day25:80/ Day26:85/ Day27:Rest/ Day28:85/ Day29:90/ Day30:Rest

  • Difficulty Level 3:

Day 1:60/ Day2:65/ Day3:Rest/ Day4:65/ Day5:70/ Day6:Rest/ Day7:70/ Day8:75/ Day9:Rest/ Day10:75/ Day11:80/ Day12:Rest/ Day13:80/ Day14:85/ Day15:Rest/ Day16:85/ Day17:90/ Day18:Rest/ Day19:90/ Day20:95/ Day21:Rest/ Day22:95/ Day23:100/ Day24:Rest/ Day25:100/ Day26:105/ Day27:Rest/ Day28:105/ Day29:110/ Day30:Rest

Exercise Regression

  • Kick back one foot after the other, while keeping your arms extended
  • Do a push-up, using your knees as a support or lie down and just push up your body;
  • Do a burpee without a push-up

Regress to Burpees with no jump

Categories: Cardio

170 Comments

MonteQuono · April 30, 2022 at 4:23 am

ed pharmacy

Jameslut · May 5, 2022 at 9:18 pm

where to buy ivermectin for chickens ivermectin dose calculator buy ivermectin nz

Jameslut · May 6, 2022 at 11:21 am

cialis sale online purchasing cialis in the usa cialis prices nz

Jameslut · May 7, 2022 at 1:52 am

canadian pharmacy generic cialis purchasing cialis in the usa superman combo viagra cialis

Jameslut · May 7, 2022 at 4:45 pm

prednisone 5 mg tablet price prednisone pill 20 mg 5 prednisone in mexico

Jameslut · May 8, 2022 at 7:46 am

cialis with out prescription cialis mail order cialis peru

Jameslut · May 8, 2022 at 10:47 pm

buy ivermectin nz stromectol ivermectin tablets how long does ivermectin toxicity last in dogs

Jameslut · May 9, 2022 at 1:48 pm

free shipping for cialis order cialis in australia cialis soft tabs, united states origin

Gregorydob · May 11, 2022 at 7:25 pm

ivermectin USA horse wormer ivermectin ivermectin pour on for humans

Gregorydob · May 12, 2022 at 2:36 pm

erection pills online medicine for erectile ed treatment pills

Gregorydob · May 13, 2022 at 12:55 pm

finasteride medication propecia order propecia prices

Gregorydob · May 14, 2022 at 4:25 am

п»їerectile dysfunction medication best erectile dysfunction pills cheap ed drugs

Gregorydob · May 14, 2022 at 8:01 pm

stromectol 12mg ivermectin river blindness ivermectin reviews

Gregorydob · May 15, 2022 at 11:36 am

is noromectin the same as ivermectin ivermectin for demodex mites in dogs does ivermectin kill fungus

Gregorydob · May 16, 2022 at 3:06 am

cheap erectile dysfunction pills online mens ed pills top erection pills

StromAcalm · May 17, 2022 at 1:54 pm

stromectol price usa stromectol price usa prescribing stromectol

StromAcalm · May 18, 2022 at 5:25 am

stromectol for humans for sale stromectol for sale stromectol price usa

StromAcalm · May 18, 2022 at 9:01 pm

stromectol for sale stromectol for sale prescribing stromectol

Douglasbek · May 19, 2022 at 8:23 pm

viagra pills sildenafil 100 mg lowest price sildenafil citrate tablets 100 mg

Douglasbek · May 20, 2022 at 11:47 am

tadalafil tablets 20 mg india cialis pills cialis coupon

Douglasbek · May 21, 2022 at 3:40 am

prescribing stromectol stromectol 3 mg tablets price stromectol for sale

Douglasbek · May 21, 2022 at 7:28 pm

cialis pills tadalafil 10mg price tadalafil best price 20 mg

Douglasbek · May 22, 2022 at 11:15 am

where to buy cheap clomid online buy clomid 50mg online clomid for sale

EugeneCak · May 23, 2022 at 6:15 pm

generic ivermectin ivermectin wiki ivermectin american journal of therapeutics

EugeneCak · May 24, 2022 at 10:23 am

ivermectin paste for rabbits what is ivermectin stromectol 12 mg tablets

EugeneCak · May 25, 2022 at 2:33 am

stromectol 12 mg tablets stromectol tablets for humans stromectol for sale

Raymondsex · May 25, 2022 at 10:47 pm

buy viagra online usa viagra viagra cost

Raymondsex · May 26, 2022 at 2:40 pm

how much is viagra viagra tablets for men when will viagra be generic

Robertrem · May 27, 2022 at 7:30 am

generic cialis next day delivery genereic cialis cialis 40 mg

Robertrem · May 28, 2022 at 12:11 am

cost of cialis generic version of cialis buy cialis withiut a prescription

BooTut · May 28, 2022 at 3:03 am

trazodone 150 mg cost

AshTut · May 28, 2022 at 11:27 am

over the counter diflucan 150

Robertrem · May 28, 2022 at 4:54 pm

10 mg generic cialis cialis a domicilio new jersey cialis with dapoxetine cheap

UgoTut · May 28, 2022 at 7:02 pm

zoloft generic cost

Robertrem · May 29, 2022 at 9:28 am

generic cialis 20mg tablets cialis pills cialis for men

WimTut · May 29, 2022 at 5:57 pm

zanaflex medicine

Robertrem · May 30, 2022 at 1:46 am

buy real cialis on line us with american express florida cialis and douextine canadian cialis for sale

UgoTut · May 30, 2022 at 9:22 am

zanaflex medicine

JaneTut · May 30, 2022 at 9:47 am

plavix 50 mg

Robertrem · May 30, 2022 at 6:01 pm

buy original cialis online best price for daily cialis genic cialis

Robertrem · May 31, 2022 at 10:26 am

cheap cialis free shipping where can i buy cialis in singapore cialis vs viagra germany

LisaTut · May 31, 2022 at 7:23 pm

diflucan 150 tab

WimTut · May 31, 2022 at 8:18 pm

120 mg propranolol

UgoTut · June 1, 2022 at 12:23 am

clonidine hydrochloride

MarkTut · June 1, 2022 at 1:43 pm

purchase effexor online

MarkTut · June 2, 2022 at 7:55 am

generic brand viagra

UgoTut · June 3, 2022 at 12:17 pm

erectafil 20 for sale

MiaTut · June 3, 2022 at 8:46 pm

propranolol tablets buy online

MiaTut · June 4, 2022 at 11:36 am

generic zofran online

WimTut · June 6, 2022 at 4:35 am

retino 0.05

MiaTut · June 7, 2022 at 8:05 am

discount glucophage

WimTut · June 7, 2022 at 2:32 pm

buy ciprofloraxin online

UgoTut · June 8, 2022 at 7:49 am

indocin medicine

WimTut · June 8, 2022 at 2:37 pm

fildena 100 for sale

MarkTut · June 8, 2022 at 9:19 pm

indocin medication

MiaTut · June 10, 2022 at 5:50 pm

erectafil from india

UgoTut · June 11, 2022 at 1:15 am

cheap levitra pills uk

JaneTut · June 12, 2022 at 2:57 pm

nexium 14 tablets

MarkTut · June 12, 2022 at 5:43 pm

cipro over the counter

WimTut · June 13, 2022 at 2:49 am

biaxin antibiotic

JaneTut · June 13, 2022 at 1:55 pm

vermox canada pharmacy

MiaTut · June 14, 2022 at 12:57 pm

buy baclofen india

LisaTut · June 14, 2022 at 11:33 pm

how much is phenergan

CharlesPaf · June 17, 2022 at 3:59 am

cialis india online

JimTut · June 17, 2022 at 12:31 pm

bactrim price canada

Marvincug · June 18, 2022 at 6:34 pm

buy viagra online us pharmacy

Michaelskada · June 19, 2022 at 10:55 am

viagra for women buy online

AnnaTut · June 20, 2022 at 12:46 pm

discount sildalis 120mg

Curtisfails · June 20, 2022 at 2:09 pm

chloromycetin capsule

JaneTut · June 23, 2022 at 8:21 pm

order elimite online

Samuelemads · June 23, 2022 at 11:05 pm

prescription drug gabapentin

MarkTut · June 24, 2022 at 12:27 am

order priligy online

YonTut · June 25, 2022 at 11:29 am

combivent inhalation aerosol

KiaTut · June 26, 2022 at 4:59 pm

1000 amoxicillin

JaneTut · June 26, 2022 at 9:55 pm

buying clomid on line

ElwoodpaR · June 26, 2022 at 11:20 pm

tadalafil 30mg tablet

JaneTut · June 27, 2022 at 12:30 am

ventolin 4mg tablet

BooTut · June 27, 2022 at 12:30 am

drug avodart

DavisMor · June 27, 2022 at 1:01 am

buy orlistat generic

Robertbiofe · June 27, 2022 at 1:13 am

nolvadex otc

DavisMor · June 27, 2022 at 7:20 am

where can i buy albuterol

AmyTut · June 27, 2022 at 12:55 pm

cost of strattera 80 mg

EstebanGer · June 27, 2022 at 1:00 pm

proventil for sale

ElwoodpaR · June 27, 2022 at 2:03 pm

buy erectafil

JackTut · June 27, 2022 at 5:32 pm

generic avodart online

WimTut · June 27, 2022 at 7:28 pm

allopurinol over the counter usa

CharlesPaf · June 27, 2022 at 8:39 pm

antabuse cost in us

Samuelemads · June 27, 2022 at 9:44 pm

zoloft 75 mg tablet

DavisMor · June 27, 2022 at 10:22 pm

dipyridamole capsules 200mg

Michaelorern · June 28, 2022 at 1:37 am

augmentin 875 online

Tommyniz · June 28, 2022 at 1:52 am

metformin otc usa

JasonTut · June 28, 2022 at 5:22 am

amoxicillin 850 mg

YonTut · June 28, 2022 at 5:35 am

tamoxifen 20 mg

DavisMor · June 28, 2022 at 7:01 am

cheap cialis super active

Samuelemads · June 28, 2022 at 8:07 am

dipyridamole tablets 200mg

Tommyniz · June 28, 2022 at 8:39 am

prices for avodart

DavisMor · June 28, 2022 at 3:05 pm

citalopram tab 10 mg

Timothymap · June 28, 2022 at 6:01 pm

buy albuterol online

TedTut · June 28, 2022 at 7:38 pm

avodart sale

JackTut · June 28, 2022 at 7:41 pm

retino 0.25 cream price

EstebanGer · June 28, 2022 at 8:41 pm

zestril canada

DavisMor · June 28, 2022 at 9:45 pm

how much is viagra

Timothymap · June 28, 2022 at 10:09 pm

albuterol tablets brand name

Samuelemads · June 29, 2022 at 3:36 am

buy clomid online mexico

WimTut · June 29, 2022 at 7:27 am

chlorquin

Michaelorern · June 29, 2022 at 12:01 pm

where to buy vermox

DavisMor · June 29, 2022 at 2:21 pm

ivermectin 400 mg

TedTut · June 29, 2022 at 2:34 pm

tetracycline 1955

DavisMor · June 29, 2022 at 9:52 pm

valtrex generic cost

Rodneyhok · June 30, 2022 at 2:00 am

augmentin 375 mg tab

MiaTut · June 30, 2022 at 7:46 am

zofran over the counter mexico

KiaTut · June 30, 2022 at 9:49 am

metformin buy australia

YonTut · June 30, 2022 at 11:50 am

zofran 4mg uk

YonTut · June 30, 2022 at 2:30 pm

bactrim 80mg 400mg

Michaelskada · June 30, 2022 at 8:35 pm

vermox tablets price

JackTut · June 30, 2022 at 11:21 pm

over the counter clonidine

BooTut · July 1, 2022 at 2:47 am

lopressor hct

Edgarjaf · July 1, 2022 at 2:58 am

xenical tablets uk

JackTut · July 1, 2022 at 4:36 am

gabapentin brand name

JasonTut · July 1, 2022 at 5:27 am

phenergan medication

CharlesPaf · July 1, 2022 at 7:48 am

suhagra

WimTut · July 1, 2022 at 8:22 am

buy fluoxetine 40mg

JaneTut · July 1, 2022 at 11:32 am

order bactrim online

NickTut · July 1, 2022 at 2:50 pm

clonidine 0.1 mg price

Samuelemads · July 1, 2022 at 7:31 pm

acyclovir india cost

BooTut · July 2, 2022 at 3:30 am

avodart 5

Davidtaw · July 2, 2022 at 3:42 am

metformin where to get

MichaelObert · July 2, 2022 at 4:17 am

diflucan 200 mg price

Robertbiofe · July 2, 2022 at 11:54 am

dapoxetine cream

MichaelObert · July 2, 2022 at 1:44 pm

inderal capsule

KimTut · July 2, 2022 at 3:37 pm

levitra medicine

JackTut · July 3, 2022 at 2:05 am

strattera 40 mg cost

Robertbiofe · July 3, 2022 at 8:14 am

ivermectin buy uk

AmyTut · July 3, 2022 at 10:58 am

zovirax 200mg

Davidtaw · July 3, 2022 at 12:39 pm

tadalafil 5 mg tablet

KiaTut · July 3, 2022 at 5:33 pm

arimidex drug cost

SueTut · July 3, 2022 at 7:13 pm

buy doxycycline online nz

PaulTut · July 3, 2022 at 8:35 pm

order propecia online

AnnaTut · July 4, 2022 at 2:40 am

flagyl 500 mg

Edgarjaf · July 4, 2022 at 4:02 am

clonidine for sale

MichaelPlema · July 4, 2022 at 5:31 am

provigil pills for sale

Marvincug · July 4, 2022 at 3:43 pm

cheap levitra

TedTut · July 4, 2022 at 4:50 pm

cialis 20mg tablets prices

Marvincug · July 4, 2022 at 6:50 pm

suhagra 100mg online

Robertbiofe · July 4, 2022 at 9:56 pm

priligy tablets for sale

JackTut · July 5, 2022 at 2:32 am

finpecia

TedTut · July 5, 2022 at 2:39 am

vardenafil levitra

UgoTut · July 5, 2022 at 4:22 am

generic for lopressor

ElwoodpaR · July 5, 2022 at 9:09 am

suhagra 100 for sale

DavisMor · July 5, 2022 at 10:51 am

hydroxychloroquine online

NickTut · July 5, 2022 at 12:04 pm

bactrim cream

Davidtaw · July 5, 2022 at 1:03 pm

modafinil for sale online

JackTut · July 5, 2022 at 1:38 pm

strattera cheapest price

Tommyniz · July 5, 2022 at 3:06 pm

suhagra 500 mg

Leave a Reply

Your email address will not be published.