Ass Fire Beginners, Intermediate & Advanced Workout – Day 5 Week Two of The February 30 Day Challenge

Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) Prisoner Squat Jumps

2) Straight Abs – Click Here to watch the Fit Test Video for Abs Advice & Technique

3) Reverse Push Ups – using the Equalizer or Dip Station

4) Step Ups – (Left & Right Leg Alternate)

Beginners Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

Complete Three Rounds of abs as in the video. To make the exercise more advanced place the hands on the chest or on the head :)

Intermediate Workout:

Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) Hug Knee Star Jump, 3 Point Jump & Push-Up

2) Over Chair Elevated Circle Abs – using the Equalizer or Dip Station

3) Reverse Elevated Push Ups – using the Equalizer or Dip Station

4) Step Ups – (Left & Right Leg Alternate) – using the Pink Sandbag

Intermediate Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

1) Side Plank & Extended Toe Touch – Right Leg & Left Hand Touch

2) Side Plank & Extended Toe Touch – Left Leg & Right Hand Touch

3) Wall Hold & Knee Tuck – (Left & Right Knee Alternate)

Advanced Workout:

Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.

1) Hug Knee Star Jump, 3 Point Jump & Push-Up – Using the Indian Clubs for extra Resistance- 7, 6.5, 6

2) Hanging Circle Abs – using the Pull Up Bar- 20, 23

3) Pull Up & Knee Lift  -using the Pull Up Bar 11, 10 ,10

4) Step Up & Press – (Left & Right Leg Alternate) – using the Pink Sandbag- 10, 9, 10

Advanced Ab Bonus:

Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.

1) Wall Walk & Push Up

2) Wall Plank Hold & Knee Tuck – (Left & Right Knee Alternate)

3) Wall Walk & Push Up