I apologize for not being able to run F.I.T.T. Camp this weekend.  Knock this sucker out in place of it and you won't miss a beat. This workout can be done anywhere with no equipment.  I have tried to link as many of the exercises as possible to you tube demos.  Keep on keep'n on!

Dynamic Warm-Up

• Caterpillar Walkout - :30
• Trackstarter Stretch - :30/side
• Divebomb Push-Up - :30
• Hi Knees - :30
• Butt Kickers - :30

Workout

• Prone Cobra - :30
• Plank-Ups - :30
• Leg Raise - :30
• Rest :30
• < 3 rounds >

• Squats X 100 reps
• Sit-Ups X 50 reps
• Bear Squat/Push-Up Combo X 25 reps
• Rest 1:00
• < 3 rounds >

Diffused Burpee Complex Challenge

• Push-up
• Touchdown Hop
• Prone Tuck
• Full Burpee
• 1-10 rep each in an ascending ladder fashion

Here is an video demo of the Diffused Burpee Complex.  It's OLD so cut me some slack...:) Work hard!  Extra points for those who submit pics and videos as proof you did the workout:)