Maximizing

Bolt-Fit as sweet as Aunt Jemima

This is my final workout for episode one. I suggested this as a workout pre-episode one, but I am now revising/simplifying it and re-establishing it as today’s workout. The goal and reward of this workout will be the amount of push-ups you complete in 15 minutes. So keep that in mind as you do them, make them quick, but keep good form and count/write down the amount you complete each set.

Warm-up, stretch and get loose.
Start the 15 minute countdown. Perform as much of this as you can do with nothing but a couple seconds of break between exercises.

Set of Push-Ups
30 seconds set of Crunches
Set of Push-Ups
60 seconds of Jump Rope
Set of Push-Ups
30 seconds each for left then right side plank
Set of Push-Ups
60 seconds of Jump Rope
Set of Push-Ups
60 seconds of elbow bridge plank
Set of Push-Ups
60 seconds of Jump Rope
Set of Push-Ups
30 seconds of lying on your back with your feet 6 inches off the ground and hold (your legs should be touching, pointing your toes out and legs should be straight, no bending at the knees), Keep your core tight as you hold it, if you struggle, raise your legs up to 12 inches off the ground and then 18 inches and then back down to 6 inches.
Set of Push-Ups
60 Seconds of Jump Rope
Set of Push-Ups
Set of Crunches
Set of Push-Ups

Do as many push-ups as you can in a set. This is up to you. You can do varying amounts each set or you can always do 25 or 40 push-ups for each set. Just remember the goal is to see how many you can do. You will take breaks between sets of push-ups but not breaks of rest. Nope, not here, not today, instead you will be performing exercises conditioning other muscles.
After your push-up set, quickly start doing some crunches/sit-ups. You don’t need to count these, just do as many as you can without becoming too unbearable, maybe 30 seconds worth.
Do push-ups again then do jump-rope. If you do not have a jump-rope then you’ll be jumping in place and doing the motion of having an imaginary jump-rope. If you get tangled in the rope, don’t start the time over, just start the jumping again until 60 seconds is complete. The idea of this workout is Push-Ups, Abs, Push-Ups, Jumping, and Repeat. If you want, you can perform the different abdominal workouts in your own preferred order. Above is my order and recommendation. I am not sure how far I will get as I will be doing this workout later this evening. If you have to keep doing more to fill your 15 minutes, just keep repeating the same cycle of Push-Ups, Abs, Push-Ups, Jumping until you are complete. If by chance 15 minutes has not worked you out sufficiently, please take it to 20 minutes. Keep track of how many push-ups you did in the 15 minutes though and then total for 20 minutes. So we can each have the 15 minute comparison.