What is Genetic Wellness?

What is genetic wellness - card(1)

What is Genetic Wellness? By Mark Haynes
We uses 15 sciences (anthropometrics, genomics, phenotypology, embryology, endocrinology, nutrigenomics, molecular biology, geo-medicine, traditional medicines, geneology, ancestry & lineage, neuropsychology, chronobiology, lifestyle medicines, advanced diagnostics and semiotics) to quantify the phenotype, or Body Profile, and calculate the resulting needs of the body. The outputs from the program include:
•    Specific digestive and dietary considerations
•    Optimal exercise and physical activity recommendations
•    Environmental needs
•    Social and lifestyle preferences
•    Personality traits, natural talents and disease predisposition

Below is a general outline of  the genetic program works and a link to more science.

This genetic wellness program measures your genes which don’t change through out your entire life. But obviously you look different as you age, we can learn’t behaviours and are conditioned from our environment which all effects who we are both physically and mentally.

What the program also measures is which genes are turn on or turned off. Then it works out what you need to do turn the right genes on and the wrong genes off. So with all the measures, you get the DNA and you also get how that DNA has been changed and that is your phenotype. That is what you show on the outside. Then the outputs are calculated based on the things that you need to do to restore balance to your body and mind.

Most people think you just have to look at food and exercise.  But have you ever been in a crap workplace, a crap relationship and/or a crap environment. All of those things effect your whole body and this program understands what you need to do to re-balance that part of you because it can be more power sometimes than food and exercise.

Basic terms – it measure you DNA, measure which genes are on or off and it tells you what to do to turn the right genes on and the wrong genes off. And all of these things that effect that are food, exercise, mind, social, place, talents.  Which are the areas we look at and coach on.

It Personal genetic pic only

More science

If you want to know more feel free to contact Mark Haynes on 0414 633 698 or info@universalhumanenergy.com

www.universalhumanenergy.com

Beef Stew Recipe

Winter Recipe of the Month (June, Dinner)

INGREDIENTS

2 tablespoons olive oil

1kg of Beef Chuck Casserole Steak, cut into 4cm chunks

1 brown onion, chopped

3 tablespoons tomato paste

2 teaspoons sweet paprika

1 tablespoon plain flour

1 1/2 cups beef stock

150g button mushrooms, quartered

2 carrots, peeled and thickly sliced

1kg sweet potatoes, peeled, cut into 4cm chunks

200g green beans, trimmed,cut to 4cm

1/2 greek yoghurt, to serve
METHOD
  Step 1
Heat half of the olive oil in a large saucepan and cook the beef over a high heat in 3 batches until brown. Once brown transfer to a plate. Reduce the heat to medium and add the remaining oil and onion. Cook for 5 minutes, until soft. Add tomato paste and paprika and sprinkle flour over. Cook, stirring, for 1 minute. Gradually add stock, stirring constantly.
Step 2
Return meat to the pan, cover and bring to the boil. Reduce heat to low and stir gently, covered, for 1 hour. Add mushrooms, carrot and sweet potato. Replace lid and cook for 45 minutes then add beans and cook a further 15 minutes.
Step 3
Serve topped with a dollop of greek yoghurt.
 

 

Winter workout – 6 week training program to prepare you for the slopes.

Winter

With Australia’s ski season well under way, and what a start we’ve had with some epic snow fall already, will you be one of the thousands of people who have under prepared and will suffer for days on end to experience this love we have for snow.

If you haven’t started training as yet, here is a 6 week full body program to prepare you for the rigours of skiing or snow boarding.

Day 1. Legs

Exercise Wk1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
Back Squats 3 x 20 reps 3 x 15 reps 3 x 12 Reps 3 x 10 Reps 3 x 8 Reps 3 x 6 Reps
Leg Press(Only 90sec rest betweens sets to build endurance) 3 x 30 Reps 3 x 30 Reps 3 x 35 Reps 3 x 35 Reps 3 x 40 Reps 3 x 40 Reps
Bulgarian Lunge 3 x15 Reps 3 x15 Reps 3 x12 Reps 3 x12 Reps 3 x10 Reps 3 x10 Reps
Front Rack KB Sumo squat (Heels elevated) 3 x 20 3 x 20 3 x 20 3 x 20 3 x 20 3 x 20
Wall Sit Wk 1-3 2 x Fatigue 2 x Fatigue 2 x Fatigue
Box Jumps Wk 4-6 2 x 15 Reps 2 x 15 Reps 2 x 15 Reps
Calf Raisers (standing single leg) 2 x 15 reps 2 x 15 reps 2 x 15 reps 2 x 15 reps 2 x 15 reps 2 x 15 reps

 

Day 2. Upper Body and Core

Exercise Wk1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
1. Mt Climbers into max push up 3 x 50 Mt climber reps 3 x 60 Mt climber reps 3 x 70 Mt climber reps 3 x 80 Mt climber reps 3 x 90 Mt climber reps 3 x 100 Mt climber reps
2 A. Lat Pulldown 3 x 20 Reps 3 x 20 Reps 3 x 15 Reps 3 x 15 Reps 3 x 12 Reps 3 x 12 Reps
2 B. seated Row 3 x20 Reps 3 x 20 reps 3 x15 Reps 3 x15 Reps 3 x12 Reps 3 x12 Reps
3 A.Burpee Tuck Jumps 3 x 15 3 x 15 3 x 15 3 x 15 3 x 15 3 x 15
3 B. Plank 3 x 90-120sec 3 x 90-120sec 3 x 90-120sec 3 x 90-120sec 3 x 90-120sec 3 x 90-120sec
4 A. FitBall DB Press 3 x 20 Reps 3 x 20 Reps 3 x 15 Reps 2 x 15 Reps 2 x 12 Reps 2 x 12 Reps
4 B. KB Swings 3 x 20 reps 3 x 20 reps 2 x 20 reps 2 x 20 reps 2 x 20 reps 2 x 20 reps
5 A. Boss sit ups 2 x 30 reps 2 x 30 reps 2 x 30 Reps 2 x 30 reps 2 x 30 reps 2 x 30 reps
5 B. V Sit ups 2 x 15-20 Reps 2 x 15-20 Reps 2 x 15-20 Reps 2 x 15-20 Reps 2 x 15-20 Reps 2 x 15-20 Reps

 

Day 3. Interval Cardio

2 min work with 1 minute rest for 20 minutes (total of 60min)

Treadmill

Rower

Assault bike

 

Day 4. Endurance day (Take as little rest as possible between sets)

Exercise Wk1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
BW Bosu Squats 3 x 50 Reps 3 x 60  Reps 3 x 70 Reps 3 x 80 Reps 3 x 90 Reps 3 x 100 Reps
Bounding (frog jumps) 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps
Single leg lateral jumps (over a rope) 3 x20 Reps 3 x 20 reps 3 x20 Reps 3 x20 Reps 3 x20 Reps 3 x20 Reps
Jack Knives (medicine ball) 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps
Fit Ball leg tucks 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps 3 x 20 Reps
Cross Trainer L 15(whilst in half squat) 5 x 90 Sec bursts 5 x 90 Sec bursts 5 x 90 Sec bursts 5 x 90 Sec bursts 5 x 90 Sec bursts 5 x 90 Sec bursts

 

Day 5. Core and Cardio 

4 Rounds of

5 min run

50 Cable Wood Chops

50 FitBall Crunches

25 Hanging Leg Raisers

25 Back Extensions

 

Day 6. FullBody Circuit 

3 sets of 45sec on 15 sec off

Froggers (Google if your unsure what these are)

Jump Squats

Star Jumps

Russian Twists

Hand Release Push Ups

KB Bent Over Rows

Bench Dips

DB Thrusters

Plank

Mt Climbers

Crunches

Squat Hold

Assault Bike

High Knees

 

 

 

Tough Mudder

 

IMG_7516Tough mudder 2017

*No rest between rounds, straight on to next part once finished

Part 1.

5 rounds of

250m stationary bike Level 10

25 BW jump squats

25 BW jumping lunges (Each side)

25 Russian twists (8kg/10kg medball)

25 medball thrusters (8kg/10kg)

Part 2.

5 rounds of

300m row Level 10

15 push ups

15 Mountain climbers

15 sit ups

Part 3.

5 rounds of

200m sprint on the treadmill

15 DB thrusters (7kg/10kg)

15 DB side raisers (5kg/8kg)

15 Burpess

Part 4.

3 rounds of

15 assisted pull ups

15 Push ups with leg tuck

15 Dips

15 Ring rows

15 close grip push ups

Booty Workout

 

Exercise Week 1

2

3

4

5

6

7

8

1A. Back squats
Setsxreps
Load
Rest
3×15 3×15 3×12 3×12 3×10 3×10 3×8 3×8
1B. Band glute bridges
Setsxreps
Load
Rest

3×15

 

3×15 3×20 3×20 3×25 3×25 3×30 3×30
2A. Elevated KB Goblet squats
Setsxreps
Load
Rest
3×20 3×20 3×15 3×15 3×12 3×12 3×10 3×10
2B. Single leg glute bridges
Setsxreps
Load
Rest
3×10 3×10 3×12 3×12 3×15 3×15 3×20 3×20
3A. Single leg deadlift
Setsxreps
Load
Rest
3×20 3×20 3×20 3×20 3×20 3×20 3×20 3×20
3B. Plank leg lifts
Setsxreps
Load
Rest
3×20 3×20 3×20 3×20 3×20 3×20 3×20 3×20
4A. Rainbows
Setsxreps
Load
Rest
3×20 3×20 3×20 3×20 3×20 3×20 3×20 3×20
4B. Band crab walks
Setsxreps
Load
Rest
3×20 steps both sides 3×20 steps both sides 3×20 steps both sides 3×20 steps both sides 3×20 steps both sides 3×20 steps both sides 3×20 steps both sides 3×20 steps both sides

NOTE: These exercisers are supersets. Perform 1A than 1B than rest. 3 sets of those two exercisers than start 2A and 2B and so on. 

Rest 60-90 sec between each set, and squeeze those glutes hard at the top of each rep.

STRESSED?

GOOD STRESS, BAD STRESS.

Here’s how to find your stress sweet spot.

Stresses whether emotional, environmental, physical, spiritual, social, nutritional and intellectual. All can influence our lives in both a positive and negative way.

What is stress:

Stress is our body’s way of responding to any kind of demand or threat. When we feel threatened, our nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol, which rouse the body for emergency action. This can be a good thing.

There are two categories of stress “good” and “bad”. The same exact stressors — job pressure, kids, money, and, yes, an intense exercise and eating regimen or even the wrong social conditioning or living environment — can energize and inspire us or sap our will and our mojo.

Reaching our potential is about finding our stress sweet spot and using it to propel us to our goals.

It’s a well-known fact: Being stressed out can make it really hard to reach our health, fitness and life goals.

But did you know: Not having enough stress can slow our progress too?

See, stress isn’t a “thing” that happens to us. Stress is our response to the challenges we face every day. Part of this response is learnt and conditioned from childhood and life lessons. Which we all have the ability and choice to re-learn, change, undo the conditioning and evolve from, to a space in which we can better manage this thing called stress.

These stressors — like pressure at our job, raising kids, managing money, piles of dirty laundry, and, yes, nutrition and exercise — can make us either act and do things in “boss mode” or getting shit done like Superwoman, or crumble and sink into our couch… FML.

The key is to find our “stress sweet spot” or learn to understand and manage stresses in our life — just enough stress, but not too much — so we can reach our potential without crashing and burning.

 

Universal-stress-infographic-p1

Good stress:

  • is short-lived
  • is infrequent
  • is over quickly (in a matter of minutes or hours)
  • can be part of a positive life experience
  • inspires us to action
  • helps build us up — it leaves us better than you were before.

But let’s say you ride that roller coaster constantly, or lift weights 4 hours a day, every day. Now it doesn’t seem so fun, does it?

This is bad stress, or distress.

Bad stress:

  • lasts a long time
  • is chronic
  • is ongoing
  • is negative, depressing, and demoralizing
  • de-motivates and paralyzes us
  • breaks us down — it leaves us worse off than we were before.

Universal-stress-infographic-p2

 

One key feature that distinguishes good from bad stress is how well the stressor matches our ability to recover from it.

 

Universal-stress-infographic-p3

This is massive topic and is always the first thing i explore and then address, when working with my wellness-coaching clients.

 

REACHING OUR POTENTIAL WITHOUT CRASHING AND BURNING.

For inspiration and energy:

  1. Set effective goals
  2. Start with one action each day.
  3. Track your progress.
  4. Spend time with a coach or mentor.

For rest and recovery:

  1. Practice parasympathetic activities.

-Walking

-Yoga

-Enjoying nature

-Deep breathing

-Low-key music

-Having sex

-Snuggling with pets

  1. Meditation.
  2. Get outside.
  3. Balance your exercise routine.
  4. Practice self-compassion.

Lastly “Stress” is a label we choose to put on things and situations. Because of this, when working with my clients I help them pull apart the stress factors in their lives. Then we work on ways to better management, reduce or even re-frame the stresses from a different perspective. This all plays a key role in the individual, their overall health and mindset. Which then leads to determining their quality of life, abundance and ultimately what reality they create.

 

Feel free to contact me: mark@universalhumanenergy.com for any help or guidance around managing stress.

 

Content by Mark Haynes, Krista Scott-Dixon and Brian St. Pierre.

Article written by Mark Haynes, Genetic Wellness Coach from Universal Human Energy. www.universalhumanenergy.com

TURMERIC SPICED NUTS

Spiced Nuts

 

TURMERIC SPICED NUTS

Ingredients:
Raw cashews
Raw pepitas
Raw sesame seeds
Ground Turmeric
Coconut oil
Sea salt
Kaffir lime leaves for garnish

Simply sprinkle a light coating of ground turmeric onto the raw nut and seed mix with a light spray of coconut oil and some salt. Place in the oven on 180 degrees and bake until golden (approx 10-15 minutes). Enjoy warm or once cooled as a delicious snack or addition to curry or salad.

https://www.movenourishbelieve.com/nourish/3-ways-to-use-turmeric/

Chest of the Gods

Chest of the Gods

For all you guys out there looking to grow that chest but have hit a plateau, this program is for you. There is no need to target this muscle group more than once a week with a huge variety of different movement patterns if trained properly. Keep the program simple and targeted and work to failure and you’ll be on your way to the chest of your dreams.

Before any good workout should come and very good warm up and your chest is no different. Without an adequate warm up to prepare your chest and shoulders for what is to come there is no way you will hit the numbers necessary for you to achieve your gaols.

Warm up. 

Part 1. 3 sets of

15 broom stick shoulder dislocations

30sec dead hang

 

Part 2. 2 sets of 15 reps (60sec rest between sets)

Prone DB Cuban press

 

Part 3. 2 sets of 15 reps

Cable or resistant band internal /external rotations

 

Part 4. 2 sets of 10 reps

Push ups

Standing resistant band pull-parts (big squeeze of the scapulas)

 

Workout.

1. Bench press ( 1 warm up set @ 50% 1RM and 1 @ 60% 1RM)

Week 1-2: 3 sets x 8eps (2min rest between sets)

Week 3-4: 4 sets x 6 reps (2-3min rest)

Week 5-6: 5 sets x 3-4 reps (3-4min rest)

2. Incline DB fly

Week 1-2: 3 sets x 20 reps (60sec rest)

Week 3-4: 3 sets x 15-18 reps (60sec rest)

week 5-6: 3 sets x 12-15 reps (60sec rest)

3. Dips

Weeks 1-6: 3 sets x failure (May need to add extra weight if more than 15 reps is achieved.

4. Superset 

Incline hammer strength chest press

Weeks 1-6: 3 sets x 8-10 reps

Machine fly

Weeks 1-6: 3 sets x 15reps

Strength training program for beginners

With the new year well under way our training facility has been lucky enough to have a lot of new members joining the THINK family. New year resolutions are giving new and existing members the extra motivation to get to the gym and chase their goals.

Knowing where to start and exactly what to do to achieve those goals can very scary and at times a little overwhelming. I have put together a strength training program for anyone who is a little lost or unsure where to start when it comes to strength training.

I have designed this program with 5 training days and 2 rest days. Before each session make sure you perform a 10-15 min warm up. Warm up should include a form of cardio (rower or bike) mobility, miofacial release (foam roller or massage ball) and specific movement payments that mimic the session movements.

 

Day 1. Lower body program

Exercise Week 1 2 3 4 5 6 7 8
1ADB Goblet Squats SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

3.1.2

3 x 12 

3.1.2

3 x 10 

3.1.1

3 x 10 

3.1.1

3 x 8 

3.1.0

3 x 8 

3.1.0

1BSingle leg bridges SetsxRepsWeight

Tempo

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

2ADB Bulgarian lunge SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

3.1.2

3 x 12 

3.1.2

3 x 10 

3.1.1

3 x 10 

3.1.1

3 x 8 

3.1.0

3 x 8 

3.1.0

2BFitball Hamstring curls SetsxRepsWeight

Tempo

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3 x 15 

1.1.2

3ADB

Step ups

SetsxRepsWeight

Tempo

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 12 

2.1.2

3 x 12 

2.1.2

3 x 10 

2.1.2

3 x 10 

2.1.2

3 x 8 

2.1.2

3 x 8 

2.1.2

3BPlank SetsxRepsWeight

Tempo

3 x 45-60sec 3 x45-60 sec 3 x 60-75 sec 3 x 60-75sec 3 x 90+ sec 3 x 90+sec 3 x Fatigue 3 x Fatigue
4ADB Deadlifts SetsxRepsWeight

Tempo

3 x 15 

3.0.3

3 x 15 

3.0.3

3 x 12 

3.0.2

3 x 12 

3.0.2

3 x 10 

3.0.1

3 x 10 

3.0.1

3 x 8 

3.0.0

3 x 8 

3.0.0

4BBosu sit ups SetsxRepsWeight

Tempo

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

 

Day 2. Metabolic conditioning class

 

Day 3. Anterior program

Exercise Week 1 2 3 4 5 6 7 8
1AChest Press SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

3.1.2

3 x 12 

3.1.2

3 x 10 

3.1.1

3 x 10 

3.1.1

3 x 8 

3.1.0

3 x 8 

3.1.0

1BStanding DB curls SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

1.1.3

3 x 10 

1.1.3

3 x 8 

1.1.2

3 x 8 

1.1.2

2AIncline DB press SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

1.1.3

3 x 10 

1.1.3

3 x 8 

0.1.3

3 x 8 

0.1.3

2BLeg raisers SetsxRepsWeight

Tempo

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3APec deck SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

2.1.2

3 x 10 

2.1.2

3 x 8 

1.1.2

3 x 8 

1.1.2

3BEzy bar curl SetsxRepsWeight

Tempo

3 x 15 

Controlled

3 x 15 

Controlled

3 x 12 

Controlled

3 x 12 

Controlled

3 x 10 

Controlled

3 x 10 

Controlled

3 x 8 

Controlled

3 x 8 

Controlled

4ASeated DB shoulder press SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

2.0.2

3 x 10 

2.0.2

3 x 8 

1.0.2

3 x 8 

1.0.2

4BSide plank

(L and R)

SetsxRepsWeight

Tempo

3 x Fatigue 3 x Fatigue 3 x Fatigue 3 x Fatigue 3 x Fatigue 3 x Fatigue 3 x Fatigue 3 x Fatigue

 

Day 4. Metabolic circuit class

 

Day 5. Posterior program

Exercise Week 1 2 3 4 5 6 7 8
1AClose grip pulldowns SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

1.1.3

3 x 10 

1.1.3

3 x 8 

0.1.3

3 x 8 

0.1.3

1BTricep pushdowns SetsxRepsWeight

Tempo

3 x 15 

Controlled focus on squeeze

3 x 15 

Controlled focus on squeeze

3 x 15 

Controlled

focus on squeeze

3 x 15 

Controlled

focus on squeeze

3 x 15 

Controlled

focus on squeeze

3 x 15 

Controlled

focus on squeeze

3 x 15 

Controlled

focus on squeeze

3 x 15 

Controlled

focus on squeeze

2AAssisted chin ups SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

2.1.3

3 x 10 

2.1.3

3 x 8 

2.1.2

3 x 8 

2.1.2

2BBack extensions SetsxRepsWeight

Tempo

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3ARing rows SetsxRepsWeight

Tempo

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3 x 15 

2.1.2

3BCuban press SetsxRepsWeight

Tempo

3 x 15 

Controlled

3 x 15 

Controlled

3 x 15 

Controlled

3 x 15 

Controlled

3 x 15 

Controlled

3 x 15 

Controlled

3 x 15 

Controlled

3 x 15 

Controlled

4ASeated

Row

SetsxRepsWeight

Tempo

3 x 15 

3.1.3

3 x 15 

3.1.3

3 x 12 

2.1.3

3 x 12 

2.1.3

3 x 10 

2.1.2

3 x 10 

2.1.2

3 x 8 

1.1.2

3 x 8 

1.1.2

4BCable rope rotations SetsxRepsWeight

Tempo

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

3 x 20 

Controlled

 

METABOLIC CONDITIONING CLASS

CHRISTMAS BREAK METABOLIC CONDITIONING CLASS

 

1 Round – FOR TIME:

600m Run

100 KB Swings

100 Mountain Climbers

90   Squats

90   Abmat Sit Ups

80 KB Thrusters

80 Leg Raisers

70 Wall Balls

70 Russian Twists

60 Box Jumps

60 Scissor Kicks

50 Full Release Push Ups

50 Plank Up Downs

40 Sumo Dead High Pulls

40 Straight Leg Sit Ups

30 Burpees

30 V-Sit Ups

20 Walkout Pushups

20 Sit Ups + Press

10 Wall Walks

100 Crunchers

600m Run