Modified FOF
CIRCUIT #1 “Modified Fight on Fridays”
30 Sprawls
30 Push-ups
30 Situps
30 Air squats
X3
CIRCUIT #2 “Ab Crusher”
10 Knees to Elbows
10 Dumbbell floor wipers
(make ’em heavy)
10 Medicine Ball slams
(as hard as you can, but watch your face on the rebound)
5 – each side – 1 arm press suspended Kettlebell or Dumbbell
Rinse and repeat circuit
CIRCUIT #3
Run at least five flights of stairs two times
Do five Burpees or jumps at the top & the bottom
This website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.