The workouts are in "rounds." Doing each exercise for the given number of times ("repetitions") one after the other with no rest is a round. When you get to the end and you see the rest, you have done 1 round.
Step 1: Pick your category:
BURN: suitable for all
BLAST: able to run 1 mile without stopping, and do 5-10 consecutive sit ups and modified (knees) pushups
BOOM: fit as a fiddle
Step 2: Pick A or B
The workouts get more intense as you go down the list and B is more intense than A. You can alternate A or B every other Friday or you can do A for 4 to 6 Fridays in a row then switch to B once you get comfortable. You can pick the workouts to match your energy level as well.
IMPORTANT NOTES:
You will not know what all these exercises are, so pick your Category: Burn, Blast, or Boom and email me which ones you dont understand and I will put together a description and email it out asap.
I should note that none of these are easy. If you have to take a break before to finish all 15 reps or just between exercises, take one, just make a point to never quit the workout and follow through what you start.
FRIDAY BURN A
ROUNDS 3
REPS 15 (excluding plank)
Jumping jacks
modified pushups
bodyweight squat
plank -30 seconds
forward alternating leg lunges
Rest 30 seconds to 1 minute
FRIDAY BURN B
ROUNDS 4
REPS 10 (excluding sprint)
Jumping jacks
modified pushups
bodyweight squat
Jumping Jacks
plank -30 seconds
forward alternating leg lunges
Rest 30 seconds to 1 minute
FRIDAY BLAST A
ROUNDS 3
REPS 15 (excluding plank)
4 count squat thrusts
pushups
bodyweight squat
plank -30 seconds
Side plank on left-30 seconds
Side plank on right-30 seconds
alternating forward leg lunges
Rest 30 seconds to 1 minute
FRIDAY BLAST B
ROUNDS 4
REPS 10
4 count squat thrusts
pushups
jumping bodyweight squat
bird dogs
reverse alternating leg lunges
full sit ups
mountain climbers
Rest 1-2 minutes
FRIDAY BOOM
ROUNDS 3
REPS 12 (excluding sprint)
8 count squat thrusts
bicycle crunches (with control)
jumping bodyweight squat
decline pushups
jumping alternating leg lunges
mountain climbers
30 second all out sprint
Rest 1-2 minutes
