Author: 1morerepuk

Sick of boring cardio workouts in the gym? Hate the gym in general? Looking for a way to make fitness more fun? Ready to start a fitness program that gets real results? Then you've come to the right place.1 More Rep is the best way for anyone serious about getting fit and staying that way to work out. Based on the same training used by the British Armed Forces and police forces across the country, our program will push you to the limit, but the team camaraderie you'll come to love will keep you going.

Day 23 Transformation Core

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Time: 20 Minutes

Set your interval timer for 20 rounds of 40 work, 20 rest. Complete each exercise for 4 rounds straight through. During each 20 second rest period, hold the plank.
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1. Star V Sits lying Star position to V Sit
2. Ankle Taps
3. Star alternating Single leg V Sits Option with weight
4. Get-Ups to Squat Jump
5. 8 M-Climber to Burpees 4 each leg with option press up. no knees
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Optional Finisher: Assume the push-up position arms fully stretched knees off the floor. Play the sit-up beep test. On each beep, scissor the legs wide and back in once plank Jack. The maximum score is 100. If you put your knees down do 5 burpees and re-join the test.

source https://www.youtube.com/watch?v=ajY8CrmaLuc

Day 22 legs Transformation

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Day 22: Workout 22, Mon, Nov 22nd (21)
Time: 20 Minutes
Equipment: K-bell, dumbbells

Complete the following workout straight through by setting your interval timer for 16 rounds of 60 work, 30 rest. During each 30 second rest do 30 high knees and 5 jumping jacks
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• Complete exercise 1 for 60 work 30 rest x 4 rounds.
• Complete exercise 2 for 60 work 30 rest x 4 rounds.
• Complete exercise 3 for 60 work 30 rest x 4 rounds.
• Complete exercise 4 for 60 work 30 rest x 4 rounds.
1. Weighted Squats
2. Weighted Alternate Lunge
3. Dead Lift (2x k-bells or dumbbells)Father Squats for slam Ball
4. Weighted reverse power jacks
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Optional Finisher: Complete jumping heel taps ( 10 secs) and sprinting toe taps (10 secs) alternating 10 seconds on 5 seconds rest(30 in total). Completing 15 rounds in total of each exercise.

source https://www.youtube.com/watch?v=b3uGw2A1laU