(Do 25 pushups in between each of these exercises for a total of 500) yes you can do it!
5 sets of 10 cable crossover
5 sets of 10 incline dumbbell flys
5 sets of 10 straight bench
5 sets of 10 to 12 around the worlds
Triceps
(Do 15 dips in between each of these exercises for a total of 300, you just did 500 pushups this is not a problem)
5 sets of 10 tricep dumbbell kickbacks
5 sets of 15 tricep vbar pulldowns
5 sets of 12 incline barbell extentions
5 sets of 20 diamond pushups
30 mins of core (if you dont have 30 mins do 15)
Cycle through these as many sets as your can, you can work your core everyday push through it.
20 V upsminute of flutter kicks, then hold feet at six inches for 30 seconds
25 sit ups (cave man exercises so it should be easy for you)
a minute of straight plank
30 seconds on each side plank
Remember to try and do this with as little rest as possible that way your core will always be engaged and working you have to attack your core from all angles so push through it.
Burn the rest off
All that is left is to run a mile
do 4 quarter mile sprints with 2 mins of rest in between
Make sure to stretch after!
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