The 99 Workout FREE!

The above is actually a photo of me after I completed this workout.  

I never prescribe a workout that I have not tried myself.  I believe to do otherwise is irresponsible as a professional trainer.  

Today's workout is called the 99 workout.  It is divided up into 9 Sets of exercises.  I personally went from set to set without rest (total time was 35min 17 seconds).  

Use rest periods to tweak this workout to fit your needs.  Maybe 30 seconds, maybe a minute.  I would not go over 2 minutes rest.  Keeping the heart rate up is where the cardio benefits of this workout come into play.

This is NOT an easy workout and if you complete it, no matter how long it takes you, you should feel a great sense of pride.  

Now put on some music, I recommend something in the 130-140BPM range, and lets get started. No Equipment will be needed. 

 

Set 1

  • 99 Crunches
  • 9 Burpees
  • 99 High Knees
  • 9 Pushups
  • 99 Second Wall Squat

Set 2

  • 88 Crunches
  • 8 Burpees
  • 88 High Knees
  • 8 Pushups
  • 88 Second Plank

Set 3

  • 77 Crunches
  • 7 Burpees
  • 77 High Knees
  • 7 Pushups
  • 77 Second Wall Squat

Set 4

  • 66 Jumping Jacks
  • 66 Crunches
  • 66 Second Wall Squat
  • 6 Pushups
  • 66 Lunges

Set 5

  • 55 Jumping Jacks
  • 55 Crunches
  • 55 Second Plank
  • 5 Pushups
  • 55 Lunges

Set 6

  • 44 Jumping Jacks
  • 44 Crunches
  • 44 Second Wall Squat
  • 4 Pushups
  • 44 Lunges

Set 7

  • 33 Crunches
  • 3 Burpees
  • 33 Second Wall Squat
  • 3 Pushups
  • 33 High Knees

Set 8

  • 22 Crunches
  • 2 Burpees
  • 22 Second Plank
  • 2 Pushups
  • 22 High Knees

Set 9

  • 1 Minute Plank
  • 2 Minute Bridge
  • Side Plank (30 Seconds Each Side)
DONE!
Now do an easy cool down.  Maybe go for a 10 minute walk outside.  Get some fresh air.  You did AWESOME!  Completing this full body workout is a huge testament to your dedication to fitness and your conditioning.  Feel free to email me your finish time and you just might get an online shout out.  :-)