24 Advanced Forward Lunges 12 Push Ups or Bench Press Repeat 3X Repeat 3X 24 Reverse Lunges 12 Incline Push Ups Repeat 3x Repeat 3X 12 Left Side Lunges 12 Decline Push Ups 12 Right Side Lunges Repeat 3X Repeat 3X 12 Pull Ups 12 Leg Extensions Repeat 3X 12 Leg Curls Repeat 3X 12 Row Pulls Repeat 3X 12 90 degree angle squats Repeat 3X 12 Side Arm Raises Repeat 3X 6 Calf Raise off Stairs with Hop Repeat 3X 12 Arm Raises Repeat 3X 12 Jumps Forward, Left, Right, Reverse 12 Military Press Repeat 3X 12 Shoulder Shrugs Repeat 3X PIT PIT Ab Ladder Work Out Work Out 20 Crunches 1 Step Through Forward Each Rung Repeat 20 Leg Raises Closed Leg Up/ Open Leg Down 2 Step Through Forward Repeat 20 Crunch Side Rolls
24 Advanced Forward Lunges Repeat 3X 24 Reverse Lunges Repeat 3x 12 Left Side Lunges 12 Right Side Lunges Repeat 3X 12 Leg Extensions 12 Leg Curls Repeat 3X 12 90 degree angle squats Repeat 3X 6 Calf Raise off Stairs with Hop Repeat 3X 12 Jumps Forward, Left, Right, Reverse 12 Push Ups or Bench Press Repeat 3X 12 Incline Push Ups Repeat 3X 12 Decline Push Ups Repeat 3X 12 Pull Ups Repeat 3X 12 Row Pulls Repeat 3X 12 Side Arm Raises Repeat 3X 12 Arm Raises Repeat 3X 12 Military Press Repeat 3X 12 Shoulder Shrugs Repeat 3X PIT Ab Work Out 20 Crunches 20 Leg Raises Closed Leg Up/ Open Leg Down 20 Crunch Side Rolls PIT Ladder Work Out 1 Step Through Forward Each Rung Repeat 2 Step Through Forward Repeat
SCFCPITworkouts.docx