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1 Normal Press-Ups 2 Crunchies 3 Squat Thrusts 4 Bench Dips 5 Normal Sit-Ups 6 Jump Squats 7 Decline Press-Ups 8 Half Sit-Ups 9 Burpees

This document outlines an exercise routine called "Count-Up" consisting of 3 sets of 9 exercises that increase in duration and number of repetitions from set to set. The first set lasts 30 seconds for each exercise and involves 10-18 repetitions depending on the exercise. The second set lasts 60 seconds and involves 19-27 repetitions. The third set lasts 90 seconds and involves 28-36 repetitions.

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54 views

1 Normal Press-Ups 2 Crunchies 3 Squat Thrusts 4 Bench Dips 5 Normal Sit-Ups 6 Jump Squats 7 Decline Press-Ups 8 Half Sit-Ups 9 Burpees

This document outlines an exercise routine called "Count-Up" consisting of 3 sets of 9 exercises that increase in duration and number of repetitions from set to set. The first set lasts 30 seconds for each exercise and involves 10-18 repetitions depending on the exercise. The second set lasts 60 seconds and involves 19-27 repetitions. The third set lasts 90 seconds and involves 28-36 repetitions.

Uploaded by

Roisin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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EXERCISE “COUNT-UP” INSTRUCTOR`S COPY

SER EXERCISE 1ST SET TIME 2ND SET TIME 3RD SET TIME
30 SEC 60 SEC 90 SEC
1 NORMAL PRESS-UPS 10 00:30 19 06:00 28 15:30
2 CRUNCHIES 11 01:00 20 07:00 29 17:00
3 SQUAT THRUSTS 12 01:30 21 08:00 30 18:30
4 BENCH DIPS 13 02:00 22 09:00 31 20:00
5 NORMAL SIT-UPS 14 02:30 23 10:00 32 21:30
6 JUMP SQUATS 15 03:00 24 11:00 33 23:00
7 DECLINE PRESS-UPS 16 03:30 25 12:00 34 24:30
8 HALF SIT-UPS 17 04:00 26 13:00 35 26:00
9 BURPEES 18 05:00 27 14:00 36 27:30
EXERCISE “COUNT-UP” WHITEBOARD COPY
SER EXERCISE 1ST SET 2ND SET 3RD SET
1 NORMAL PRESS-UPS 10 19 28
2 CRUNCHIES 11 20 29
3 SQUAT THRUSTS 12 21 30
4 BENCH DIPS 13 22 31
5 NORMAL SIT-UPS 14 23 32
6 JUMP SQUATS 15 24 33
7 DECLINE PRESS-UPS 16 25 34
8 HALF SIT-UPS 17 26 35
9 BURPEES 18 27 36

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