Below is a bodyweight only workout that I got from another forum.  I have alternated these three workouts with my normal weight training and they are KILLER.

If you can make it through each workout without getting smoked you are a serious STUD or STUDDETTE!

I will do these workouts for 3 months out of the year to keep my muscles guessing.  It does wonders for your weight training when you get back to it.

Have fun!!!  Let me know how you did.

***Hold on I need to break it down since it's too long to post in one shot.  Workout's coming shortly!

*** Since they were so long I only posted workouts 1 & 2.  If anyone is interested let me know if you want me to post the workout 3.

Workout 1

I AM CURRENTLY IN THE MILITARY AS A NAVY DIVER. FOR THE LAST 4 YEARS
I HAVE BEEN STATIONED AT THE SEAL TEAM HERE IN HAWAII. THIS WORKOUT IS
A MODIFIED VERSION OF WHAT I WENT THRU IN DIVE SCHOOL AND MY FRIENDS
WENT THRU IN BASIC SEAL TRAINING. IT IS ALSO SIMILAR TO WHAT I TEACH
IN MY BASIC TRAINING PROGRAM AT THE GYM ON BASE. I WILL DESCIBE ANY
EXERCISE THAT I DONT THINK YOU WILL UNDERSTAND BUT YOU SHOULD GET THEM
ALL. LETS GET TO IT THEN...

MON/WED/FRI

UPPER BODY:

PUSH-UPS: PYRAMID UP TO 12 AND BACK TO 1. (pyramid means you do 1 pushup,
  get up, rest, do 2, rest, do 3, etc. all the way to 12. then
  back to 1.) keep the rest between 30-45 seconds.

TRI PUSH-UPS: DO TILL FAILURE. TRI PUSHUPS ARE DONE WITH THE HANDS
CLOSE TOGETHER. PUT YOUR STERNUM IN BETWEEN YOUR HANDS.
ALL THE WAY DOWN, ALL THE WAY UP. DO AS MANY AS YOU CAN
PROPERLY.

FOR PUSH-UPS, KEEP THE LEGS LOCKED AND BACK STRAIGHT. IF YOU CANNOT
DO REGULAR PUSH-UPS, DO THEM ON YOUR KNEES. THIS PROGRAM IS DESIGNED
TO BUILD YOUR BODY, NOT BREAK IT.

PULL-UPS: REGULAR GRIP: PYRAMID UP TO 2 AND BACK TO 1.
NARROW GRIP:  PYRAMID UP TO 2 AND BACK TO 1.
WIDE GRIP:    PYRAMID UP TO 2 AND BACK TO 1.
FOR PULL-UPS, KEEP THE REST BETWEEN 20-30 SECONDS BETWEEN SETS

IF YOU CANNOT DO A PULL-UP, GET SOMETHING YOU CAN STAND ON AND USE
YOUR LEGS TO HELP YOU. A TRAINING PARTNER WOULD BE NICE TOO.

DIPS: 4 SETS OF 7-10.
20-30 SEC. REST BETWEEN SETS

workout 1 cont.

IF YOU CANNOT DO A DIP, GET SOMETHING YOU CAN STAND ON AND USE
YOUR LEGS TO HELP YOU.

SQUATS: *NOTE* MOST PEOPLE WILL TELL YOU THAT YOU SHOULD NEVER BEND
YOUR KNEES PAST 90 DEGREES WHEN DOING SQUATS. I AGREE, WHEN YOU
ARE USING WEIGHTS. IF YOU ARE JUST SQUATING BODY WEIGHT, I FEEL
THAT YOU CAN GO A LITTLE FURTHER. IF YOU HAVE BAD KNEES OR BACK,
GRAB SOMETHING THAT CAN ASSIST YOU UNTIL YOU CAN DO THE SQUATS
UNASSISTED. IF YOU CANNOT GO ALL THE WAY DOWN, GO DOWN UNTIL YOUR
LEGS ARE AT 90 DEGREES. I CALL THESE SQUATS SHOOTFIGHTING SQUATS
BECAUSE I GOT THEM FROM A SHOOTFIGHTING INSTRUCTOR. DUH! THEY ARE
A GOOD WORKOUT BECAUSE YOU ARE NOT ONLY WORKING YOUR LEGS, BUT YOUR
BALANCE AS WELL. THEY ARE DONE LIKE THIS...START WITH YOUR LEGS ABOUT
SHOULDER WIDTH APART, ARMS BENT SO THAT YOUR HANDS ARE NEXT TO CHEST.
(ELBOWS BACK SO YOU DONT LOOK LIKE SOME FOOL CHICKEN!)
WHEN YOU GO DOWN, COME UP ONTO THE BALLS OF YOUR FEET, SWING YOUR ARMS
SO THAT YOUR HANDS ALMOST TOUCH THE GROUND, TOUCH YOUR ASS TO YOUR HEELS
(IF YOU CAN) AND THEN COME UP. SWINGING THE ARMS IS IMPORTANT BECAUSE IT
ADDS A LITTLE MORE TO THE WORKOUT. DO THEM SLOW SO THAT YOU DO NOT BOUNCE
AT THE BOTTOM AND POTENTIALLY MESS YOUR KNEES UP. IT TAKES SOME PRACITCE,
BUT I HAVE YET TO MEET A MAN THAT HASNT GOTTEN SOMETHING OUT OF THESE.
ALSO MAKE SURE YOU KEEP YOUR BACK STRAIGHT, DO NOT BEND AT THE WAIST!!

SHOOTFIGHTING SQUATS: 4 SETS OF 25
BOOT STRAPPER SQUATS: 4 SETS OF 25
LUNGES: 4 SETS OF 20

REST 60 SECONDS BETWEEN SETS

*NOTE* BOOT STRAPPER SQUATS ARE DONE LIKE THIS...PUT YOUR FEET TOGETHER,
BEND DOWN AND PUT YOUR HANDS IN FRONT OF YOUR FEET (BEND YOUR KNEES IF YOU
HAVE TOO) NOW "WALK" YOUR HANDS ABOUT 1 FOOT AWAY FROM YOUR TOES. KEEP THEM
THERE. NOW BEND YOUR KNEES UNTIL YOUR ASS TOUCHES YOUR HEELS, STRAIGHTEN YOUR
KNEES OUT AS FAR AS YOU CAN. THATS 1. GOOD QUAD/HAMSTRING WORKOUT.

workout 1 cont.

ABS: CRUNCHES: 20
SIDE CRUNCHES: 20
SIT AND TUCKS: 10
SIT AND TUCKS EA/CHEEK: 10
V-UPS: 10
FLUTTER KICKS: 25
FEET UP: 10
REST BETWEEN EXERCISES SHOULD BE NO MORE THAN 10 SECONDS

*NOTE* SIT AND TUCKS ARE DONE LIKE THIS...FROM A SITTING POSITION, LEAN BACK
A LITTLE AND SUPPORT YOURSELF WITH YOUR ARMS. PICK YOUR FEET UP OFF THE GROUND,
AND STRAIGHTEN YOUR LEGS OUT. THIS WILL BE A FOUR COUNT EXERCISE SO THE FIRST
COUNT WILL BE TO BRING YOUR FEET IN TOWARDS YOUR CHEST (1) THEN STRAIGHTEN YOUR
LEGS BACK OUT, DO NOT LET YOUR FEET TOUCH THE GROUND, (2) FEET TOWARDS YOUR CHEST
AGAIN (3) FEET BACK OUT STRAIGHT (4) THATS 1 REP. SIT AND TUCKS ON EA/ CHEEK ARE
DONE THE SAME WAY, BUT YOU ARE SITTING ON ONE OF YOUR BUTT CHEEKS, DO 10. THEN
SWITCH CHEEKS. V-UPS ARE DONE WITH YOU LAYING ON YOUR BACK, BRING BOTH LEGS UP
UNTIL YOUR FEET ARE DIRECTLY ABOVE YOUR STOMACH(LEGS STRAIGHT). WITHOUT MOVING
YOUR FEET OR LEGS, CRUNCH YOUR BODY UP UNTIL YOU CAN TOUCH (OR ALMOST TOUCH)
YOUR TOES. FLUTTER KICKS ARE DONE WITH YOU ON YOUR BACK, HANDS UNDER YOUR BUTT,
FEET 6 INCHES OFF THE GROUND, (ANOTHER 4 COUNT EXERCISE!) RAISE YOUR RIGHT LEG
UNTIL YOUR FOOT IS DIRECTLY OVER YOUR ABS (1) AS YOU LOWER IT BACK DOWN YOU WILL
BE BRINGING YOUR LEFT FOOT UP (2), RIGHT FOOT UP (3), LEFT FOOT UP (4). THATS 1
REP. IT WILL LOOK LIKE YOU WOULD BE KICKING IN A POOL. YOU MUST KEEP YOUR LEGS
AS STRAIGHT AS YOU CAN WHILE DOING FLUTTER KICKS. FEET UPS ARE DONE LIKE
V-UPS, BUT YOUR HANDS ARE UNDER YOUR BUTT AGAIN, AND THIS TIME YOUR FEET WILL
       BE STRAIGHT UP IN THE AIR AGAIN, AND YOU WILL BE LIFTING YOUR BUTT OFF THE
       GROUND AS FAR AS YOU CAN.

4 COUNT EXERCISES ARE COUNTED LIKE THIS: 1,2,3,1  1,2,3,2  1,2,3,3 1,2,3,4 1,2,3,5
       GET IT?              

workout 1 cont.

ON TUES AND THURS I SUGGEST LIGHT RUNNING TO KEEP THE MUSCLES FROM GETTING TOO SORE.
BUT I WOULD KEEP THE MILEAGE DOWN BETWEEN 3-5 MILES. THATS NOT TOO MUCH OR TOO LITTLE.
YOU DONT WANT TO LOOK LIKE A LONG DISTANCE RUNNER (CALVIN KLEIN MODEL LOOK). ON THE
WEEKENDS, I SUGGEST DOING SOMETHING OUTSIDE LIKE HIKING, SWIMMING, ANYTHING THAT WILL
PUT YOUR MUSCLES TO USE. YOU SHOULD ALSO THINK ABOUT TAKING SOME YOGA OR BUYING A
YOGA INSTRUCTIONAL VIDEO OR BOOK.YOGA IS AN AWESOME THING TO LEARN, IT HELPS YOU IN ALMOST
EVERY ASPECT OF YOUR LIFE. I HIGHLY RECOMMEND IT. A GOOD YOGA BOOK IS "YOGA FOR DUMMIES".

WELL, THAT IS A BASIC BODY WEIGHT WORKOUT. DO THIS FOR 2 WEEKS, THEN UP THE REPS.
IF YOU CAN EASILY PYRAMID YOUR PUSH-UPS TO 12 WITHOUT ANY TROUBLE, BUMP IT UP TO 15.
SAME WITH EVERYTHING ELSE. BUT YOU MUST KEEP THE REST PERIODS SHORT, NO MARATHON NAP
SESSIONS BETWEEN SETS. THIS WORKOUT IS FAIRLY SHORT BUT INTENSE. MAKE THE WORKOUT A
PROGRESSIVE ONE, MEANING THAT IF YOU CAN DO A PYRAMID UP TO 12 PUSH-UPS,
DONT IMMEDIATELY TRY TO PYRAMID 20. WORK AT IT GRADUALLY.

I WILL BE MAKING A VIDEO SOON WITH A COMPANY OUT HERE IN HAWAII, CALLED BASIC TRAINING.
I CURRENTLY RUN A PROGRAM CALLED BASIC TRAINING AT THE GYM ON BASE AND IT IS VERY CLOSE
TO THIS WORKOUT.
I ALSO HAVE A WEBPAGE AT WWW.WEBFECTS.COM/HEA THAT HAS A COUPLE MORE OF MY PROGRAMS
DESCRIBED. MY BEST FRIEND LIVES IN BOSTON (FORMER NAVY SEAL) AND WE ARE PLANNING A ONE
WEEK BLITZKRIEG FOR ANYONE THAT WANTS TO GET INTO SHAPE. HE HAS ACCESS TO A RETIRED
SPECIAL FORCES ARMY BASE, COMPLETE WITH RAPPELING TOWER AND LAKE.
THIS "CAMP" WILL BE SIMILAR TO NAVY DIVE SCHOOL AND BASIC SEAL TRAINING.
I AM CURRENTLY TRYING TO WORK SOMETHING OUT WITH MY INSTRUCTOR, EGAN INOUE,
SO THAT WE CAN OFFER A WEEK LONG FIGHTING CAMP. ITS GONNA ROCK.
TAKE CARE, TRAIN HARD AND EMAIL ME IF YOU HAVE ANY QUESTIONS.


SCRAPPER

Workout 2



IF YOU DID THE FIRST WORKOUT AND LIKED IT, THIS ONE IS AN IMPROVED
VERSION OF IT. IT WOULD BE EASY TO JUST INCREASE THE REPS OF EACH
EXERCISE, BUT THATS NO FUN. I HAVE BEEN TEACHING MY BASIC TRAINING
CLASS AT THE GYM ON BASE FOR A FEW MONTHS NOW AND HAVE LEARNED HOW
TO RUN EVEN VERY ATHLETIC PEOPLE INTO THE GROUND. EVERYONE THAT HAS
TAKEN THE CLASS HAS HAD A MAJOR IMPROVEMENT IN THEIR LIVES. BEING IN
SHAPE IS ONE OF THE EASIEST THINGS IN THE WORLD TO DO. IT JUST TAKES
A LITTLE TIME AND DEDICATION, AND YOU ARE THERE BEFORE YOU KNOW IT!
SOME PEOPLE SAY "I DONT KNOW WHAT TO DO TO GET IN SHAPE". MY RESPONSE?
THERE IS A TON OF INFORMATION OUT THERE ON FITNESS. IF YOU CANT FIND
AN ARTICLE ON ANY FITNESS QUESTION YOU HAVE, THEN YOU ARE NOT LOOKING
HARD ENOUGH. MOST PEOPLE KNOW EXACTLY WHAT THEY HAVE TO DO TO GET IN
SHAPE, THEY JUST DONT DO IT. THE TIME OF INACTIVITY IS OVER! IF YOU
ARE ALREADY ACTIVE, DISREGARD THIS FIRST PART. THIS IS FOR THOSE OF US
THAT ARE TRYING TO GET OR STAY IN SHAPE. YOU KNOW WHAT TO DO, ALL YOU
HAVE TO DO NOW IS JUST DO IT.

**ALL EXERCISES WILL BE EXPLAINED AT THE END OF THE TEXT**

LETS GET IT STARTED.

JUMPING JACKS: 100 (4CT)

PUSHUPS/MOUNTAIN CLIMBERS: PYRAMID UP TO 15 AND BACK TO 1. (pyramid
means you do 1 pushup, 10 mountain climbers,
**ONLY REST LONG                get up, rest, do 2 pushups, 10 mountain
ENOUGH BETWEEN SETS             climbers, rest, do 3 pushups, 10 mountain
TO CATCH YOUR BREATH** climbers, etc. all the way to 15. then
  back to 1. all pushups from 1-5 will be
tricep pushups. all pushups from 5-10 will
be regular width pushups. all pushups from
10-15 will be dive bombers.

 
GRAPPLING UNLIMITED PUSHUPS:    100 (2CT)

SHOOTFIGHTER/BOOTSTRAPPERS: 25 BOOTSTRAPPERS
25 SHOOTFIGHTERS
30 SECOND REST  *THIS IS ONE SET. DO THIS 4
TIMES WITH NO REST BETWEEN
THE BOOTSTRAPPERS AND SHOOT
FIGHTERS, REST 30 SECS AND
REPEAT UNTIL YOU HAVE DONE
100 BOOTS AND SHOOTS*

STRIDERS: 10 (4CT)

HIGH KNEE JUMPS: 10 (2CT)

STRIDERS: 5 (4CT)

WALKING LUNGES: 50 (2CT)

FLUTTER KICKS/GOOD MORNINGS: 25 FLUTTER KICKS
25 GOOD MORNINGS *ALTERNATE THESE 4 TIMES UNTIL
 YOU HAVE DONE 100 OF EACH WITH
 NO REST*

SIT AND TUCKS: 15 (4CT) EACH DIRECTION (CENTER, LEFT, RIGHT)

CRUNCHES 30 (2CT) EACH DIRECTION (CENTER, LEFT, RIGHT)

SITTING FLUTTER KICKS: 10 (4CT)

SITTING GOOD MORNINGS: 10 (2CT) *DO THE SITTING FLUTTER KICK/GOOD
 MORNINGS TOGETHER AS ONE SET. REST
 30 SEC. AND REPEAT 3 TIMES*

ATOMIC SITUPS: 10 (2CT)

Workout 2 cont.


OK YOURE ALL DONE. IF YOU CAN COMPLETE THIS WORKOUT WITH LITTLE OR NO REST, PAT
YOURSELF ON THE BACK! IF YOU HAD TO STOP AND REST LONGER THAN THE ALLOTED TIMES,
DONT WORRY. THIS WORKOUT IS TOUGH. IF I MADE THIS THING SO EASY THAT EVERYONE
COULD DO IT, THEN THERE WOULD BE NO PRIDE IN BEING ABLE TO FINISH IT. IF YOU CANT
FINISH THE WORKOUT, TRY TO DO MORE OF IT NEXT TIME YOU DO IT. OK, ENOUGH MUSHY
TALK! LETS DESCRIBE THE EXERCISES SO YOU CAN START WORKING OUT!

         ***EXERCISES EXPLAINED***

JUMPING JACKS. IF YOU DONT KNOW HOW TO DO JUMPING JACKS, YOU HAVE PROBLEMS. ONE
THING YOU MIGHT HAVE NOTICED IS THAT AFTER THE JUMPING JACKS, YOU SEE THIS: (4CT).
THIS MEANS THAT THE JUMPING JACKS ARE DONE IN A 4 COUNT MANNER. YOU WILL COUNT
LIKE THIS: OPEN YOUR LEGS AND PUT YOUR HANDS TOGETHER OVER YOUR HEAD, THATS 1.
BRING YOUR LEGS TOGETHER AND HANDS AT YOUR SIDES, THATS 2. LEGS APART, HANDS OVER
YOUR HEAD, THATS 3. LEGS TOGETHER, HANDS AT YOUR SIDES, THATS 1. AND 2, 3, 4 AND
SO ON. GOT IT? GOOD.

PUSHUPS. PLACE YOUR HANDS ON THE GROUND RIGHT BELOW YOUR PECS ABOUT SHOULDER
WIDTH APART. KEEP YOUR BACK STRAIGHT AND YOUR LEGS LOCKED. LOWER YOUR BODY UNTIL
YOUR CHEST TOUCHES THE GROUND, THATS 1. COME BACK UP, THATS 2. LOWER IT TO THE
GROUND AGAIN, THATS 3. BACK UP, AND THATS 1 REP. (so, 10 four count pushups comes
out to 20 single count pushups)

MOUNTAIN CLIMBERS. (4CT) KEEP YOUR BODY IN THE UPRIGHT PUSHUP POSITION. BRING
YOUR LEFT LEG UP UNTIL YOUR KNEE TOUCHES YOUR CHEST. THATS 1. PUT IT BACK DOWN
NEXT TO YOUR RIGHT FOOT AND BRING YOUR RIGHT KNEE UP TO YOUR CHEST. THATS 2. LEFT
KNEE TO YOUR CHEST AGAIN. THATS 3. RIGHT KNEE TO YOUR CHEST. THATS 1. REPEAT AND
THATS 2, 3, 4, ETC...GET IT? GOOD.

TRICEP PUSHUPS. TRI PUSHUPS ARE DONE WITH THE HANDS CLOSE TOGETHER. PUT YOUR
STERNUM IN BETWEEN YOUR HANDS. ALL THE WAY DOWN, ALL THE WAY UP, THATS 1. REPEAT.

DIVE BOMBERS. (2CT) ASSUME THE REGULAR PUSHUP POSITION. WALK YOUR FEET UP ABOUT
1 FOOT CLOSER TOWARDS YOUR HANDS. PUT YOUR BUTT IN THE AIR AND YOUR HEAD DOWN.
GO DOWN, MOVE YOUR BODY IN AN ARC. IMAGINE A SPOT BETWEEN YOUR HANDS AND ARCH
YOUR BODY PAST IT UNTIL YOUR HEAD IS UP AND YOUR HIPS ARE ON THE GROUND. THATS
1 COUNT. REVERSE THE PROCESS UNTIL YOU ARE IN THE STARTING POSITION. THATS 1.
REPEAT. THATS 2, 3, 4, ETC...

GRAPPLING UNLIMITED PUSHUPS. ASSUME THE PUSHUP POSITION. GO DOWN UNTIL YOUR BODY
IS ON THE GROUND. KEEP YOUR ELBOWS CLOSE TO YOUR BODY AND LIFT YOURSELF ABOUT
6 INCHES OFF THE GROUND. THIS IS THE STARTING POSITION. DO NOT LET YOUR BODY TOUCH
THE GROUND. GO DOWN UNTIL YOUR CHEST TOUCHES THE GROUND, THATS 1. BOUNCE UP 6
INCHES AND BACK DOWN, THATS 2. 3, 4, 5...97, 98, 99, 100. GOT IT? GOOD. THESE ARE
NAMED GRAPPLING UNLIMITED PUSHUPS BECAUSE I NEVER SAW THEM UNTIL I STARTED TRAINING
AT GRAPPLING UNLIMITED. =)

Workout 2 cont.

SHOOTFIGHTERS. MOST PEOPLE WILL TELL YOU THAT YOU SHOULD NEVER BEND YOUR KNEES
PAST 90 DEGREES WHEN DOING SQUATS. I AGREE, WHEN YOU ARE USING WEIGHTS. IF YOU
ARE JUST SQUATING BODY WEIGHT, I FEEL THAT YOU CAN GO A LITTLE FURTHER. IF YOU
HAVE BAD KNEES OR BACK, GRAB SOMETHING THAT CAN ASSIST YOU UNTIL YOU CAN DO
THE SQUATS UNASSISTED. IF YOU CANNOT GO ALL THE WAY DOWN, GO DOWN UNTIL YOUR
LEGS ARE AT 90 DEGREES. I CALL THESE SQUATS SHOOTFIGHTING SQUATS BECAUSE I GOT
THEM FROM A SHOOTFIGHTING INSTRUCTOR. DUH! THEY ARE A GOOD WORKOUT BECAUSE YOU
ARE NOT ONLY WORKING YOUR LEGS, BUT YOUR BALANCE AS WELL. THEY ARE DONE LIKE
THIS...START WITH YOUR LEGS ABOUT SHOULDER WIDTH APART, ARMS BENT SO THAT YOUR
HANDS ARE NEXT TO CHEST. (ELBOWS BACK SO YOU DONT LOOK LIKE SOME FOOL CHICKEN!)
WHEN YOU GO DOWN, COME UP ONTO THE BALLS OF YOUR FEET, SWING YOUR ARMS SO THAT
YOUR HANDS ALMOST TOUCH THE GROUND, TOUCH YOUR ASS TO YOUR HEELS (IF YOU CAN)
AND THEN COME UP. SWINGING THE ARMS IS IMPORTANT BECAUSE IT ADDS A LITTLE MORE
TO THE WORKOUT. DO THEM SLOW SO THAT YOU DO NOT BOUNCE AT THE BOTTOM AND
POTENTIALLY MESS YOUR KNEES UP. IT TAKES SOME PRACITCE, BUT I HAVE YET TO MEET
A MAN THAT HASNT GOTTEN SOMETHING OUT OF THESE. ALSO MAKE SURE YOU KEEP YOUR
BACK STRAIGHT, DO NOT BEND AT THE WAIST!!

BOOTSTRAPPERS. PUT YOUR FEET TOGETHER, BEND DOWN AND PUT YOUR HANDS IN FRONT
OF YOUR FEET (BEND YOUR KNEES IF YOU HAVE TOO) NOW "WALK" YOUR HANDS ABOUT 1
FOOT AWAY FROM YOUR TOES. KEEP THEM THERE. NOW BEND YOUR KNEES UNTIL YOUR
ASS TOUCHES YOUR HEELS, STRAIGHTEN YOUR KNEES OUT AS FAR AS YOU CAN. THATS 1.
GOOD QUAD/HAMSTRING WORKOUT.

STRIDERS. (4CT) THESE ARE LIKE RUNNING LUNGES. TAKE A STEP OUT WITH YOUR RIGHT
LEG AND KEEP YOUR LEG OUT THERE. PUT YOUR LEFT KNEE ON THE GROUND. NOW JUMP AS
HIGH AS YOU CAN AND SWITCH LEGS. PUT YOUR LEFT FOOT OUT IN FRONT AND YOUR RIGHT
KNEE ON THE GROUND. THATS 1. JUMP UP AGAIN AND SWITCH YOUR LEGS AGAIN, THATS 2.
REPEAT, THATS 3. REPEAT, THATS 1. AND 2, 3...8, 9, 10. GOT IT? GOOD.

HIGH KNEE JUMPS. KEEP YOUR HAND BEHIND YOUR HEAD AND FEET SHOULDER WIDTH APART.
WITHOUT PUMPING YOUR BODY, JUMP AS HIGH AS YOU CAN AND TOUCH YOUR KNEES TO YOUR
CHEST. WHEN YOUR FEET TOUCH THE GROUND, EXPLODE BACK UP AND REPEAT. WHEN YOUR
FEET TOUCH THE GROUND, THATS 1. REPEAT, THATS 2, 3..8, 9, 10. GOT IT? GOOD.

WALKING LUNGES. STEP OUT WITH YOUR LEFT FOOT AND TOUCH YOUR RIGHT KNEE TO THE
GROUND. FOLLOW THRU AND BRING YOUR RIGHT FOOT UP NEXT TO YOUR LEFT. THATS 1. STEP
OUT WITH YOUR RIGHT AND TOUCH YOUR LEFT KNEE TO THE GROUND. BRING YOUR LEFT FOOT
NEXT TO YOUR RIGHT. THATS 2. REPEAT TILL 50.  

FLUTTER KICKS. FLUTTER KICKS ARE DONE WITH YOU ON YOUR BACK, HANDS UNDER YOUR BUTT,
FEET 6 INCHES OFF THE GROUND, (ANOTHER 4 COUNT EXERCISE!) RAISE YOUR RIGHT LEG
UNTIL YOUR FOOT IS DIRECTLY OVER YOUR ABS (1) AS YOU LOWER IT BACK DOWN YOU WILL
BE BRINGING YOUR LEFT FOOT UP (2), RIGHT FOOT UP (3), LEFT FOOT UP (4). THATS 1
REP. IT WILL LOOK LIKE YOU WOULD BE KICKING IN A POOL. YOU MUST KEEP YOUR LEGS
AS STRAIGHT AS YOU CAN WHILE DOING FLUTTER KICKS.

GOOD MORNINGS. KEEP YOUR FEET 6 INCHES OFF THE GROUND AND YOUR LEGS STRAIGHT. OPEN
YOUR LEGS AS FAR AS YOU CAN. THATS 1. CLOSE THEM AND REPEAT. THATS 2, 3, ETC...

Workout 2 cont.

SIT AND TUCKS. (4CT) FROM A SITTING POSITION, LEAN BACK A LITTLE AND SUPPORT YOURSELF
WITH YOUR ARMS. PICK YOUR FEET UP OFF THE GROUND, AND STRAIGHTEN YOUR LEGS OUT.
THIS WILL BE A FOUR COUNT EXERCISE SO THE FIRST COUNT WILL BE TO BRING YOUR FEET
IN TOWARDS YOUR CHEST (1) THEN STRAIGHTEN YOUR LEGS BACK OUT, DO NOT LET YOUR
FEET TOUCH THE GROUND, (2) FEET TOWARDS YOUR CHEST AGAIN (3) FEET BACK OUT
STRAIGHT (4) THATS 1 REP. SIT AND TUCKS ON EA/ CHEEK ARE DONE THE SAME WAY, BUT
YOU ARE SITTING ON ONE OF YOUR BUTT CHEEKS, DO 15. THEN SWITCH CHEEKS.

CRUNCHES. I SHOULDNT HAVE TO EXPLAIN THIS ONE.

SITTING FLUTTER KICKS AND GOOD MORNINGS. BASICALLY, THESE ARE DONE LIKE SIT AND
TUCKS. YOU SIT BACK A LITTLE AND SUPPORT YOUR BODY WITH YOUR HANDS. KEEP YOUR LEGS
STRAIGHT AND RAISE YOUR FEET 6 INCHES OFF THE GROUND. PUMP EM OUT! FLUTTER KICKS
ARE 4 CT AND GOOD MORNINGS ARE 2 CT.

ATOMIC SITUPS. LAY DOWN FLAT ON THE GROUND. EXTEND YOUR HANDS STRAIGHT OVER YOUR
HEAD. (HANDS WILL BE 6 INCHES OFF THE GROUND). RAISE YOUR FEET 6 INCHES OFF THE
GROUND ALSO. BRING YOUR BODY TOGETHER IN A "V" SHAPE AND TOUCH YOUR FEET WITH YOUR
HANDS. THATS 1. BODY BACK STRAIGHT ON THE GROUND, THATS 2. BACK UP, THATS 3. BACK
DOWN, THATS 1. REPEAT, 2, 3...8, 9, 10. GOT IT? GOOD.

IF I LEFT ANY EXERCISES UNEXPLAINED, EMAIL ME AND ILL EXPLAIN THEM BETTER. PLEASE
CHECK OUT MY BUSINESS WEBSITE AT WWW.WEBFECTS.COM/HEA AND READ ABOUT MY COMPANIES
OTHER PROGRAMS AS WELL. PLEASE LET ME KNOW HOW THIS WORKOUT WORKS FOR YOU. I AM
ALWAYS LOOKING FOR FEEDBACK ON THE WORKOUTS AS WELL SO IF YOU HAVE QUESTIONS, INPUT,
TESTIMONIALS, ETC...FEEL FREE TO LET ME KNOW. THANK YOU FOR TAKING THE TIME TO
WORK OUT WITH ME.

SCRAPPER

Scrapper's workout! This is an ass kicker. I highly recommend it!