8/14/2019 Cubbyhole Workout - Mixmaster

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FULL BODY RAPID / GERMAN VOLUME TRAINING / AEROBIC / ANAEROBIC COMBO(DO 10 REPS OF EACH SET CONTINUOUS CYCLE TO 10 SETS OR FATIGUE / 2 DAYS ON 1 OFF)

CONSULT PHYSICIAN BEFORE CONDUCTING ANY OR THIS WORKOUT DO AT OWN RISK

WORK OUT VARIANTS DAY 1 DAY 2 DAY 3 DAY 4

STANDARD PUSHUPS (standard arm width / straightback

STANDARD SITUPS (lightly hold side of head withhands, keep feet flat on floor

MILITARY PUSHUPS (standard pushup except elbowsare tucked in beside abdomen)

ONE LEG SQUATS (stand on one leg, bend and flexleg to touch ground. 10 each leg.

SIDE CRAB WALK (standard pushup position / sidewalk 3 paches back / forth, do pushup at each end)

JUMPING JACKS (lower legs for extra burn)

DIVE BOMBER PUSHUP (from standard pushupposition 'dive' under fence, and back up. Head, thenchest, then groin passes under 'wire,' then reverse backto complete 1 rep)

BICYCLE SITUPS (10 forward / 10 back , sit and peddle

legs off floor, use hands for balance) V DROP (adopt standard pushup position, arc back,drop head down and up..)

LEAP SQUATS (reach down touch ground / stand up / jump up / repeat)

MASON TWISTS (hold legs straight out in sittingposition, use knuckles to touch left then right 10 reps)

ARCING X STATIC PUSHUP (adopt standard raisedpushup position. Arc midsection to left, then right,

then up and down. After X Arc completion do 1pushup.)

SIDE CRUNCHY'S ( lie on left then right side bring

CUBBYHOLE WORKOUTNO SPACE - NO WEIGHTS - NO TIME!

(PUBLIC DOMAIN DOCUMENT COPY FREELY)

8/14/2019 Cubbyhole Workout - Mixmaster

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head to knee with one arm behind head, other holdingbody.

DIAMOND PUSHUPS (wide legs / form diamond withhands / straight back)

WIDE STANCE PUSHUPS (place arms at wider safeposition extension)

PUSH UP LEG WALK SIDE COLLAPSE (adopt standardpushup position, walk legs in arc 2 paces, then do onesided pushup lower left side then right side)

SCISSOR (lie on back, lift one leg vertically, hold otheroff ground an inch, switch legs 'scissor').

CURLS (use left arm to hold down right arm / vice-versa)

BONUS : ONE ARM PUSHUPS (wide legs / place onehand behind back) alternate arms on sets)

Workout Notes: