By now you should be starting to understand why form is so important. If you’ve been following the program so far, you should be sore, stiff, exhausted, excited and ready for more. If you hurt in a bad way, look at your form in a mirror. Lack of good form is usually the culprit. If you’re not 100% sure you’re doing it right, ask me; I’ll do my best to help.
Scorpion pushups – 20 reps
double crunches – 10 reps
leg extensions – 20 reps, 12 reps, 8 reps
jump squats – to failCircuit 2:
pushups – to fail
pullups – to fail
squat thrusts – 20 reps
side lunges – 20 reps
Circuit 3:
close grip pushups – to fail
plank ups – to fail
jump squats – to fail
one leg squats – 10 per leg
jumping jacks for 1 minute
Circuit 4:
wall handstand military pushups – to fail
russian ab twists – 20 reps
knee tuck jumps – 10 reps
static lunges with lateral shoulder raise – 10 per leg
reverse crunches – 5 reps
hanging abs with twist – 10 per side
circuit 5:
30 second sprints (5 over 5 minutes) – run 30 seconds on, 30 seconds off, 9 mph for women, 12 mph for men
ROC'S RAMBLINGS 
It would be awesome to have a link to a YouTube video of these exercises. Wood choppers? Going to have to look that one up!
I’m actually going to do videos of each exercise! It’s been brought up enough that I think it’s needed.
I might also be revisiting the First 30 days program, as I do want people to be able to do it without equipment, and some of these exercises require equipment, like the woodchopper.
A substitute for this is to do oblique crunches
OR
Not sure how to do decline dumbbell presses, V cable flys or hanging abs without the proper equipment. Any suggestions?
Hanging abs is just hanging from anything. That one you should be able to figure out a substitute for.
V cable flys you can substitute with swiss ball dumbbell flys.
Decline dumbell press is tricky without that specific bench. I’ll need to address this in the workout. For now, simply do regular swiss ball bench press.
Ok so here’s an “AmIDoingThisRight” question, kinda stupid cause I’m waiting til day 7 to ask it but… I noticed that you keep putting these into “circuits”. My understanding of circuits is you’re supposed to do all the exercises, 1 set each, then start at the top and do them all the way thru, x number of times, then take a quick stretch/shake out before starting the next circuit…
I don’t see any “x number of sets” after the circuits so… ??? *confused*
Basically I’m just going through the whole workout without stopping (except to remind myself what the next group of exercises is lol), and if I feel like I can do more at the end, I tack on a lil extra arms, core, or legs exercise.
So is that how this is supposed to work, or…???
You are doing it right. You go through an entire circuit, rest for one minute, then hit the next circuit.
The First 30 approach is used to shock your system into reacting to activity.
After this, it is meant to open up a whole new world of activities to you that your body will then be ready for.
Well my regular job involves hiking a lot carrying a heavy pack, swinging a tool for hours on end, all that good jazz, or donning turnouts and SCBA and carrying tools, hose, etc for hours on end. 🙂
Thing is, a lot of the “overhead” types in my job have a very limited, narrow view of what “PT” is, usually meaning long hikes, or long runs (min 3 miles), or the usual calisthenics like push-ups, pull-ups, crunches/sit-ups. If they’re feeling REALLY generous they may let ya hit the weight room for an hour, but that may be just a couple days a month.
I’ve never done the more “exotic” calisthenics stuff, and like it a LOT better, simply because it involves other muscles and doesn’t just work the same thing over, and over, and over again.