100 workouts-vol1

Exercícios Funcionais

5. Difficulty Levels:
Level normal
Level hard

Levelt: advanc
LEVEL 35 LL Se VLE as ES

1set

10 jumping

20 high knees (10 each eg)

AD side-to-side chops (20 each ide)

10 squats

20 lunges (10 each eg)

10-count plank hod while counting 1010)
nom 20 climbers (10 ach leg)

10 plank jump-ing

to failure push-ups (your maximum)

Un to 2 minutes rest between sets

30 seconds, 60 seconds a 2 min

8. one «one

DAREBEE WORKOUT © darebee.com
1 minute each exercise | 1 minute rest between each

lunges plank arm raises plank leg raises

SI
AL
KT

push-ups:

planks with rotations: climbers

10. ¿-minute
WORKOUT

by DAREBEE © darebee.com
20 seconds each exercise | no rest between exercises

jumping jacks

side-to-side lunges squats climbers

12. 12-COUNT
BURPEE

DAREBEE WORKOUT © darebee.com
LEVEL! 10 burpees LEVEL I 20 burpees LEVEL II 30 burpees

14. 180° action

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVELII 5 sets LEVEL III 7 sets REST up to 2 minutes

40 high knees
jump squat
40 high knees
jump squat
40 high knees
jump squat
40 high knees
jump squat
40 high knees
jump squat

rest

change direction after every jump squat
hop up and reverse at 180° facing the other way

16. {O00 Fonts

DAREBEE WORKOUT © darebee.com
‘throughout the day workout each rep =1 point

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squats jumping jacks hop heel clicks

blank jump-ins push-ups sit-ups

18. abs defined

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 4 sets LEVEL III 5 sets REST up to 2 minutes

10 reverse crunches, 10 siting twists 10 burrerty sit-ups

Ea \ |
fr fac? or

10 crunch kicks 10 raised leg circles 10-count raised leg hold

20. abs of siee

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 4 sets LEVEL III 5 sets REST up to 2 minutes

10 siruos 10s, fuer kicks Wieoraises

pS A
ele

10 airbike crunches 10 knee crunches 1D crunch kicks

10 piank aim raises 30SEC elvow piank 10 bos saw

22. las >

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL III 7 sets REST up to 2 minutes

if

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20 jumping lunges 20 calf raises

10 knee-to-elbow crunches 10 gerups 10 one legged bridges

24. Tam to
muisbehave

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 4 sets LEVELIII 5 sets REST up to 2 minutes

5 push-ups 20 punches 5 wide grip push-ups

20 punches 5 close grip push-ups 20 punches

26. AIRBORNE

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 seis LEVELII 7 sets REST up to 2 minutes

) A
EX
S à
20 high knees 10 butt kicks 10 jumping lunges

20 108 tap hops 10 half jacks 10 jump squats

28. AMAZON

DAREBEE WORKOUT © darebee.com
LEVELI 3 sgjs LEVELII 5 sets LEVEL II 7 sets REST up to 2 minutes

N

10 hop heel clicks

10 push-ups 2 close grip push-ups. 20 punches

20sec elbow plank 20se6 raised leg plank 2DSEC side plank

30. ANCHOR'D

ACTIVE STRETCHING © darebee.com
60 seconds each - 30 seconds each leg
3sets | upto 2 minutes rest between sets

raised
knee
hold

LA side kick
3 hold

a )
À aman OS] overnead
At stretch PL) arm lock
NS hold 7
SS 0 fi 7 hold

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bent over
hold

deep lunge
ZA, hold (toes up)
STA

32. armor abs

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL III 7 sets REST up to 2 minutes

2D stutter kicks Bong arm crunches 5 knee crunches

Tide planks rotations “WD side bridges. 1Dplankarmraises

34. Arms of Steel

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL Il 4 sets LEVEL III 5 sets REST up to 2 minutes

20 overhead punches 10 tricep push-ups

2 minutes rotating punches

instead of complete rest after every set,
at any speed

36. YOU HAD ME AT

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL III 7 sets REST up to 2 minutes

10 jumping jacks 10 knee-to-elbows

AD side leg raises 10 jump squats 10 lunge step-ups

38. BALANGE
COORDINATION

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL II 7 sets REST up to 2 minutes

Repeat ) the sequence going from one move to the next quickly
10 times in total (5 each side) = 1 ser

lunge deep lunge elbow bent deep lunge

knee raise knee raise press balance stand

40. DAREBEE WORKOUT

© darebee.com

LEVEL! 3 sets

LEVEL II 5 sets

LEVEL III 7 sets

REST up, to 2 minutes
»

10 side-to-side hops 10 back kicks BOsec plank

42. BODYGUARD

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL III 7 sets REST up to 2 minutes

20 pust-ups AD front kicks 40 scissors

44. BODYHACK

DAREBEE WORKOUT © darebee.com
LEVEL 3 sets LEVEL II 5 sets LEVEL III 7 sets RESTgun 10 2 minutes

ue

10 slow squats

5 fast push-ups 10-count plank 5 slow push-ups

10 fastside-osidelunges 10-Count plank 10 slow side Junges

46. BORDERLINE

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL IN 7 sets REST up 10 2 minutes
draw two lines shoulder length apart 20 seconds each exercise | no rest

half jacks high jumps:
jump-inside the lines with heel click in the air

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plank half jacks Knee to elbow over the line

jump inside the lines across the lines side-to-side squats

48. THE BOULDER

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL IM 7 sets REST up to 2 minutes

10 raised leg push-ups 10 shoulder taps 10 thigh tans

50. BOXER

| SETS [sa WORKOUT © darebee.com
5 ENS up to 2 minutes rest between rounds

push-ups sit-ups
level! 5 reps level! 10 reps
level Il 10 reps level Il 20 reps

level Ill 15 reps level Ill 30 reps

52. BOXER

DAREBEE WORKOUT © darebee.com
Levell Srounds Levelll 10 rounds Level Ill 15 rounds
1 minute rest between rounds

20sec jab + cross

20580 squat + jab + cross

54. BOY, THAT
ESCALATED

DAREBEE WORKOUT
O darebee.com

10 jumping jacks
10 high knees
4 side-to-side jumps

20 jumping jacks
20 high knees
4 side-to-side jumps

40 jumping jacks
40 high knees

4 side-to-side jumps
done

LEVEL! 3seis
LEVELI 5 sets
LEVEL III 7 sets
REST up to 2 minutes

56. Cardio & Core

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVELII 5 sets LEVEL III 7 sets REST up to 2 minutes

Ey
i
60
g

high knees 10 climbers 10 climber taps

10 flutter kicks 10 scissors

ee ah

80 high knees 10 legraises Be...

58. CHISEL

DAREBEE WORKOUT © darebee.com

LEVEL! 3 sets LEVELII 5 sets LEVEL III 7 sets REST up to 2 minutes

20 high knees 10 flutter kicks 10 leg raises

60. CLOSE
CONTACT

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL III 7 sets REST up to 2 minutes

als
S&S”

20c0mbo knee sirike + elbow strike

20combos bounce + squat + back leg low turning kick + palm strike

62. code of abs

DAREBEE WORKOUT © darebee.com
LEVELI 3 sets LEVEL Il 4 sets LEVEL IN 5 sets REST up 10 2 minutes

8 scissors Bleg rises

Be

30se6 plank 30se6 elbow plank 8 body saw

64. N

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVELII 5 sets LEVELII 7 sets REST up to 2 minutes
hands never off the ground

ET

FR ea

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10 plank leg raises 10 push-ups 30sec plank

4

10 climbers 10 plank jacks 10 plank jump-ins

66. BREAK

offee

DAREBEE WORKOUT © darebee.com
3 Sets | upto 2 minutes rest between sets

10 lunges 10 side leg swings

20 mug raises 20 arm rotations 20-count hold

68. Combat Strength

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL III 7 sets REST up to 2 minutes

EL FL & N
10 push-ups

10 squats 40 squat hold punches, 10 jump squats

tu?

a i 5% ma

20 leg raises 20 raised leg circles 20 flutter kicks

70. CONTENDER

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL III 7 sets REST up 10 2 minutes

A
AQ

30 bounces

30 high knees 5 push-ups 30 punches

72. core connect

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL 5 sets LEVEL III 7 sets REST up to 2 minutes
10 reps each exercise

=

blank leg raises plank arm raises body saw
side plank knee taps

CEE

side star plank side plank rotations to failure elbow plank

74. CRUCIBLE

DAREBEE WORKOUT © darebee.com
LEVEL! 5 push-ups LEVEL! 10 push-ups LEVEL Ill 15 push-ups
LEVEL! 3 sets LEVEL II 5 sets LEVEL III 7 sets REST up to 2 minutes

X push-ups 10 situps X push-ups

76. Daily Burn

DAREBEE WORKOUT © darebee.com
3 sets | up 10 2 minutes rest between sets

10 half jacks 6 plank jacks 6 plank jump-ins

10-count plank 6 push-ups 10 squats

78. WORKOUT

DAILY

BY DAREBEE © darebee.com
3 SETS | up 0 2 minutes rest between sets

10 high knees 10 climbers 5 plank jump-ins

80. DASH

DAREBEE WORKOUT © darebee.com
LEVEL 1 39045 LEVEL II 5 sets LEVEL II 7 sets REST up to 2 minutes

40 raised arm circles 10 flutter kicks 10 climbers

82. DNA-REWRITE

DAREBEE WORKOUT © darebee.com
LEVEL 3 sets LEVELII 5 sets LEVELINI 7 sets REST up to 2 minutes

10 push-ups 10-count plank

10 sit-ups 10 bridges 10 leg raises

84. DOUBLE UA

DAREBEE WORKOUT © darebee.com
LEVEL! 3 seis LEVEL II 5 sets LEVEL III 7 sets REST up to 2 minutes

20 side arm raises 20 raised armecircles 20-GoUnt arm hold

20 fast scissors 20 scissor chops 20-count arm hold

86. dynamic
DAREBEE WORKOUT
© darebee.com
LEVEL! 3 sets
A À
ft Wu \ LEVEL II 7 sets
+ £50 N REST up 10 2 minutes
1 3
1 jacks
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PRE
20 squats 20 mie En

2 0)
LEVEL II 5 sets
10 plank jJump-ins 1 Oar E

88. XELIMINATOR

DAREBEE WORKOUT © darebee.com
5 sets — after every set take the last exercise off the following set
rest between sets up 10 45 seconds

20 lunges 10 plank arm raises AD high knees

90. EPIG:

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL I 5 sets LEVEL III 7 sets REST up 10 2 minutes

20 squats
20 knee-to-elbow crunches

10 push-ups
10 knee-to-elbow crunches

20 squats
20 knee-to-elbow crunches

10 push-ups
10 knee-to-elbow crunches

20 squats
20 knee-to-elbow crunches

10 push-ups
10 knee-to-elbow crunches

92. TXPHESS
WORKOUT

BY DAREBEE © darebee.com

20 lunges 20 side leg raises 20 squats

20 slow climber 20 push-ups 20886 elbow plank

94. =XTRACTOR

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVELII 5 sets LEVEL IN 7 sets REST up 10 2 minutes

N

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ub

20 raised arm circles

Al
et

5 plank jump-ins

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ll

20 jumping lunges 5 plank jump-ins 20 raised arm circles

96. FAR POINT

PASSIVE STRETCHING © darebee.com
60 seconds each - 30 seconds each side / leg
3sets | upto 2 minutes rest between sets

a

hamstring stretch groin stretch

4

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Ai

CRAN

elbow stretch

‘gravity toe touches sumo squat hold

side splits

98. PLAN

DAREBEE WORKOUT © darebee.com

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60sec full plank ‘30sec elbow plank
Es

SRA:
IE Vea

60sec raised leg plank 60sec side plank

30 seconds - each leg 30 seconds - each side

ce

‘30sec full plank 60sec elbow plank

100. Flash Point

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVELII 5 sets LEVEL IN 7 sets REST up to 2 minutes

40combos jab + cross + squat + hook

AQcombos knee strike + elbow sirike 40 speed bag punches

102. FREMEN

DAREBEE WORKOUT © darebee.com
‚EYELI 3 sets LEVEL II 5 sets LEVEL II 7 sets REST up 10 2 minutes

10 squats

À

10 squats 5 wide grip push-ups IQ planks w/ rotations

104. DAREBEE WORKOUT © darebee.com
LEVEL! 3sgig LEVELII 5 sets LEVEL III 7 sets REST up to 2 minutes

10 leg raises 10 flutter kicks 10 scissors

106. GAMER

DAREBEE WORKOUT © darebee.com
every respawn, construction or cinematic trailer

10 squats 10 plank jump-ins

20 climbers 10 lunges 10 flutter kicks

108. GLADIATOR

DAREBEE WORKOUT © darebee.com
LEVEL! 3 seis LEVELII 5 sets LEVEL III 7 sets REST up to 2 minutes

20 shoulder taps 40 stow climbers push-ups

10 uns down pianks

110. OLEM

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL I 5 sets LEVEL III 7 sets REST up to 2 minutes

10 side lunges

20 squats 10-count squat hold 10 jump squats

112. GRAVITY

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 4 sets LEVEL III 5 sets REST 2 minutes

A push-ups

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4 push-ups A raised leg 2 stacked feet

114. GROUNDER

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 4 sets LEVEL II 5 sets REST up to 2 minutes

10 push-ups 20 slow climbers

fh

10 sit-up punches 20 siting punches 10 crunch kicks

116. DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVELII 5 sets LEVEL III 7 sets REST up to 2 minutes

10 squats 20 side leg raises 10 lunges

A A

5 close grip push-ups Fees push-ups 10-count elbow plank

10 sit-ups 10 but-ups 10 full bridges

118. 10 lowering drills 10 single leg bridges IQ raised leg circles

120. Hell's Circuit

DAREBEE ET WORKOUT © darebee.com
Level! 3rounds Levelll 4 rounds Level lll 5 rounds
Iminute each | 2 minutes rest between rounds

jump squats side kicks

122. H<R<UL<S

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL IN 7 sets REST up 10 2 minutes

20combos sirup + sin! 40-count raised leg hold

124. DAREBEE WORKOUT
O darebee.com

LEVEL! 3 sets
LEVEL II 5 sets
LEVEL III 7 sets
REST up fo 2 minutes

ive
À

és

20 lawnmowers 20 forward bends 20 wall arm slides

126. HOPPE

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVELII 5 sets LEVEL III 7 sets REST up to 2 minutes
20 seconds each exercise | no rest between exercises

hop on one leg hop on hop from
both legs side to side
on both legs

double hop hop from hop back
& squat side to side & forward
on one leg on both legs

128. INTRESS

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVELII 5 sets LEVEL III 7 sets REST up to 2 minutes

Scombos: 10 highknees + 2 archers + 2 squats

20 climbers 10 knee-in kick backs

10 leg raises 10 raised legs crunches 10 scissors

130. S
ES

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL IM 7 sets REST up to 2 minutes

10 toe tap hops 20 side jacks

10 jumps 20 twist jacks 10 side-to-side jumps

132. DAREBEE WORKOUT
O darebee.com
LEVEL! 3 sets
LEVEL I 5 sels
LEVEL II 7 seis
REST up to 2 minutes

20 high lunges 20 high squats

1
4
20 leo swing + knee up 20 arm rotations

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10 plank knee-ins 10 upward dog 10 superman stretches

134. JACKS

DAREBEE WORKOUT © darebee.com
LEVEL 1 3 sets LEVEL I 5 sets LEVEL III 7 sets REST up 10 2 minutes

PYRAMID

10 jumping jacks
10-count rest
15 jumping jacks
10-count rest
20 jumping jacks
10-count rest
25 jumping jacks
10-count rest
20 jumping jacks

10-count rest

15 jumping jacks

10-count rest
LOW IMPACT
ALTERNATIVE

10 jumping Jacks
An Jumping Jacks

136. REHAB WORKOUT

© darebee.com
LEVEL! 3 sets
LEVEL II 5 sets

LEVEL III 7 sets
REST up 10 2 minutes

1Dvaira halfsquats wide single eg squats ser: cross Inst side tilts

30sec hamstring stretch 10 split squats

138. eg Ces

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sels LEVEL II 4 sers LEVELII 5 sets REST up 10 2 minutes

AD squats 20 cat raises

20 sidetearaises 20 side-to-sidelunges 20-COUNT waitsit

140. DAREBEE WORKOUT © darebee.com
set the timer for 10 minutes repeat the circuit until the time is up
LEVELI 6 reps LEVELII 10 reps LEVEL II 20 reps

climbers push-ups knee-to-elbow crunches

142. REHAB WORKOUT
© darebee.com
3 sets | 2 minutes rest

A i
2$ tL $ ( BE
SSR OF, mail

1Dboromioheeissteth — WDoppositearm/tegraises 10 back extensions

1D bridges 10 kneerolis

144. DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVELII 5 sets LEVELII 7 sets REST up to 2 minutes

20 toe tap jumps 20 plank jump-ins

20 climbers 20 knee-to-elbow crunches 20 flutter kicks

146. MASS BLAST

DAREBEE ETA WORKOUT © darebee.com
Levell Srounds Level ll 10 rounds Level Ill 15 rounds
1 minute rest between rounds

15se6 jumping jacks 15se6 side leg raises

148. Master Pack

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sels LEVELII 4 sets LEVELIII 5 sets REST up to 2 minutes

7 aro Em
E

À) $
20 flutter kicks: 20 scissors 20 side leg raises
= LS
ae e

Wiegraises Wraisediegeircies — 20SEC raised leg hold

Wbutrups 10 kneein& mist [halt wipers

150. MAXIMUS

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 4 sets LEVEL III 5 sets REST up to 2 minutes

20 calf raises 40 lunges 20 calf raises

152. movie night

DAREBEE WORKOUT © darebee.com
Repeat 3 times | up to 2 minutes rest between sets
or every 20 minutes during a movie

20 air bike crunches

154. DAREBEE WORKOUT

O darebee.com

3 sets | 2 minutes rest
CV AS 4 ae,

10 back and forth tilts 10 side-to-side tits
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Ren WO NS
10 neck rotations 10-count press 10-Count press

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10-count alternating side press 10-count alternating chin press

156. NINJA

SILENT WORKOUT BY DAREBEE © darebee.com
LEVEL! 3 sets LEVELII 5 sets LEVEL III 7 sets REST up to 2 minutes

10 side lunges 10 reverse deeplunges— 20-COUNt one leg stand

10 pustrups 20-count sideeibowplank — 20-count elbow plank

158. THE WRATH OF

ODIN

DAREBEE WORKOUT © darebee.com
ys 3 sets LEVELII 5 sets LEVELII 7 sets REST up 102 mgutes

Sd

Se BANS

20combos squat + plankjumpin + jump squat

20combos jab + jab + cross + push-up

160. DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVEL II 5 sets LEVEL III 7 sets REST up to 2 minutes

ie

20 chair squats 20 chest squeezes AD criss-cross arms

10 knee pull-ins 20 oblique bends

162. parkour

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVELII 5 sets LEVEL IN 7 sets REST up 10 2 minutes

10 wal dips 10 plant plyos 10 wall climbers

164. Park

DAREBEE WORKOUT © darebee.com
20 reps each | 5 sets in total
upto2 minutes @ rest between sets.

a walkin a

&
6. lunges

3. side leg
raises

1. jumping
jacks
2. tricep dips

166. Power fi

DAREBEE WORKOUT © darebee.com
3 sets | 60 seconds rest between sets
Keep your arms up between arm circles to arm hold

to failure push-ups 20 shoulder taps 20880 elbow plank

A

20 arm raises 20 raised arm circles 2ÜSEG raised arm hold

168. BRING IE
ME
SOME

DAREBEE WORKOUT © darebee.com
LEVEL I 3 sets LEVEL II 5 sets LEVEL III 7 sets REST up 10 2 minutes

AD halt jacks 20 squats 20 high knees

20 climbers 10 planks wih rations 10 push-up into lunges

170. pillow fight

DAREBEE WORKOUT © darebee.com
repeat 5 times | up to 2 minute rest between sets

wenwraonion urs NAS Choices

20 pilow strikes 20 pillow lunges

172. Playbround

DAREBEE WORKOUT © darebee.com
LEVEL! 3 sets LEVELII 5 sets LEVEL III 7 sets REST up to 2 minutes

20
alternating
one legged

squats

monkey walk chin-ups
‘rom one side theater = Iron

calf
raises

alternating
side leg

1
knee raises make

174. POWER UP

DAREBEE WORKOUT © darebee.com
LEVELI 3 sets LEVEL II 5 sets LEVEL III 7 sets REST up to 2 minutes

20 high knees 20 lunge ste-ups 2D lunge kicks

10 jump knee tucks TDside-10-side lunges [squats

176. DAREBEE WORKOUT
© darebee.com
LEVEL I 3 sets
LEVEL I 5 sets
LEVEL II 7 sets
REST up 10 2 minutes

4reps push-ups
Areps squats
lOreps push-ups
10 reps squats
Areps push-ups
Areps squats
lO reps push-ups
10 reps squats
rest

178. DAREBEE WORKOUT
© darebee.com

LEVEL | 3 sets

LEVEL II 5 sets

LEVEL III 7 sets

REST up to 2 minutes
0)

20 march steps

10 side leg raises 10 arm scissors 10 1ricep dips

180. RANGER

DAREBEE IE WORKOUT © darebee.com
Levell Srounds Levelll 10 rounds Level lll 15 rounds
1 minute rest between rounds

vy N)
e L N
I 7
& 4
20sec high knees 20sec push-ups

20se6 jab + jab + cross + squat

182. DAREBEE WORKOUT
© darebee.com
LEVEL 3 sets
LEVEL II 5 sets
LEVEL IM 7 sets
REST up to 2 minutes

|
L y a

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AD knee sırikes 40 turning kicks IQ power push-ups

10 ger-ups 10 burt-ups 10 elbow strike sit-ups