The ANGRY BIRDS WORKOUT

3/10/2011 Goal # Set 1 Set 2 Set 3 Set 4 Set 5 Total # Grade

Squats 60 reps 30 20 15 65 **
Push Ups 20 reps 12 10 22 ***
Back Exercise 10 pull ups 3 3 2 2 10 *
Planks 180 sec 90 sec 60 sec 45 sec 195 sec **

Goal # Set 1 Set 2 Set 3 Set 4 Set 5 Total # Grade

Squats
Push Ups
Back Exercise
Planks

Goal # Set 1 Set 2 Set 3 Set 4 Set 5 Total # Grade

Squats
Push Ups
Back Exercise
Planks

Goal # Set 1 Set 2 Set 3 Set 4 Set 5 Total # Grade

Squats
Push Ups
Back Exercise
Planks

Goal # Set 1 Set 2 Set 3 Set 4 Set 5 Total # Grade

Squats
Push Ups
Back Exercise
 The ANGRY BIRDS WORKOUT
Planks

The Exercise Levels

Squats
Level 1 - 30 Body weight squats (do it without the chair)
Level 2 - 50 Body weight squats
Level 3 - 70 Body weight squats
Level 4 - 100+ Body weight squats
Level 5 - start back at level 1 with overhead squats
Level 6 - start back at level 1 with jump squats

Push Ups
Level 1 – 40 incline push ups or knee push ups
Level 2 - 20 push ups / incline push ups
Level 3 - 50 push ups / incline push ups
Level 4 - 80 push ups / incline push ups
Level 5 - 100+ push ups / incline push ups
Level 6 – (start back at level 2 with decline push ups)

Back Exercises
Level 1 – 30 one arm rows (with backpack, luggage, laptop bag)
Level 2 - 20 inverted rows (or bent over rows)
Level 3 - 10 pull ups
Level 4 - 16 pull ups
Level 5 - 22 pull ups
Level 5 - 30+ pull ups

Planks
Level 1 – 60 seconds of planks
Level 2 - 2 minutes of planks
Level 3 – 3 minutes of planks
Level 4 – 4 minutes of planks
Level 5 - 5 minutes of planks
 The ANGRY BIRDS WORKOUT
Level 6 - 6 minutes of planks