This is a 30 day workout program that is designed for the young, and restless that are already in fairly good shape, and just would like to have a good challenge. This program will put you in tip top shape, this should be done five to six days per week and never take off two days in a row.

Day 1) Running, three miles total in under 30 minutes if possible, if not just make sure you complete three miles jogging and or walking.

Day 2) 100 this includes 100 bench press, at half of your total body weight. (example if your weight is 150 pounds you want to use 75 pounds of weight.) and 100 curls at 25% of your total body weight.

Day 3) 500 Push ups, complete 500 push ups within one hour any way you can, as many sets as you have to.

Day 4) Repeat day one.

Day 5) Repeat day two 100 within 30 minutes.

Day 6) 500 Push ups, complete 500 push ups within one hour any way you can, as many sets as you have to.

Day 7) Running four miles within one hour.

Day 8) 100 increase the weight your using by ten percent.

Day 9) 500 push ups within 45 minutes any way you can.

Day 10) Repeat day seven.

Day 11) Repeat day eight using the same weight.

Day 12) Repeat day nine.

Day 13) Running four miles in 50 minutes.

Day 14) 100 increase the weight your using by ten percent.

Day 15) 600 push ups within 45 minutes any way you can.

Day 16) Running four miles in 50 minutes.

Day 17) 100 using the same weight on day 14.

Day 18) 600 push ups within 45 minutes any way you can.

Day 19) Running four miles in 50 minutes.

Day 20) 100 increase the weight your using by ten percent.

Day 21) 700 push ups within 45 minutes any way you can.

Day 22) Running four miles in 50 minutes.

Day 23) 100 using the same weight on day 20.

Day 24) 700 push ups within 45 minutes any way you can.

Day 25) Running four miles in 45 minutes.

Day 26) 100 increase the weight your using by ten percent.

Day 27) 700 push ups within 45 minutes any way you can.

Day 28) Running four miles in 40 minutes.

Day 29) 100 using the same weight on day 26.

Day 30) 800 push ups within 45 minutes any way you can.

Day 31) Running four miles in 40 minutes.

Day 32) 100 increase the weight your using by ten percent.

Day 33) 1000 push ups within 45 minutes any way you can.

this is for the young and the restless, who love a good challenge. I did not put any days off in this workout because i know if you schedule a day off people usually take two to three days off that week. So my advice to you is to take any three to five days off during this 33 day workout program, and start back where you left off at.