Jon's Suggested Routines:
-Perform each of the basic exercises in the video for 45 seconds. Repeat this set 3 times with a 60 second rest between each set.
-Once you are able to competently complete the routine, increase the difficulty by upping the number of sets to 4 and 5.
-Once the Recruit level has been completed, begin to perform the more advanced variations of the exercises, and perform these once again for 45 seconds, for 3 sets.
-Continue to up the intensity by increasing the number of sets to 4 and then 5.
-Once you are able to complete 5 sets of the intermediate variations, you can move on to the Elite level where you should perform the advanced exercise variations.
-Perform these exercises for 45 seconds, for 3 sets, increasing the difficulty by upping the number of sets to 4 and 5.
Wall Step-Ups and Variations
Bench Geko Planks and variations
Modified Swing-Set Plank
Full Body Rope Pull-Up
Ladder Knee and Leg Raise