Perform each exercise individually for time. You may NOT partition.
200 squats
200 Aussie pullups
200 KB swings 25/35
200 press Jacks 15/20
200 box switches 15" box (R+L=2)
Post individual times to comments.
-----------------------------------
Be CAREFUL with those Aussies. It has been a long time since we've done this many of them. Some of you have had issues with sore/swollen arms from these. If you are one of those, cut the count back to 75, or less. If you aren't sure if you are one of these, it's best to cut back.
------------------------------------
Question from the Internet about GPP programming.
"Hi there. I've been following the site for a while. I've done a few of the workouts here and there, but am afraid of getting big muscles. So, I cut the weight dramatically and just plain skip heavy days. Can I get the same results?"
Nope.
Look, there can be no doubt that GPP will put some "yolk" on a person. The rigors of daily life demand a greater physicality than most people walk around with. This leaves them woefully unprepared for - well, virtually everything. Greater physicality is the (positive, in our opinion) side effect of obtaining optimal health. Most folks revel in this new, healthier look.
Unfortunately there are some who, for one reason or another, still buy in to that "Cocaine Chic" look. It's a shame. It's not healthy. Most "ideal body images" promoted by the popular media (Barbie, Waif, Jersey Shore Goomba) aren't - unless you are naturally built like it to begin with.
Let's not over-state this increase in muscle mass though. To think you'd gain a ton of muscle on GPP training is a ridiculous thought. Especially for females. Our males tend to gain much more mass than our females. This is due to chemical and hormonal differences between the sexes. But, even the males who are looking to "bulk up" are better served by a combination of GPP and the addition of our "Shaping, or Strength" protocol. GPP just wasn't intended to add bulk. The look we obtain from training for optimal health is a very long and lean one. Using our protocol for bodybuilding types of pursuits is ill-advised. In fact, if you presented our training to bodybuilders (those in- the-know) as a viable sub for their training, you'd be laughed at. Bodybuilding and mass building are very unique pursuits with their own specific protocol.People spend years training to gain mass. Years and years. To think somehow that you might just stumble into piles of mass by using protocol not specifically designed for it, is just plain silly to imagine. Especially if you are female. Especially if you are eating right. Especially if you've taken specific steps to NOT gain mass (doing the workouts as recommended, but going a bit lighter is a viable sub).
Bottom line is, you will definitely see changes in your body due to compliance with daily GPP protocol. You'll not avoid this. These changes are healthy and look good ON! However, not everyone likes the look of these changes (although we can't imagine why). Some are dead-set to look unhealthy. The only way this can happen is to BE unhealthy.
To answer your question. "No - you can't take something intended to help you achieve Optimal Health, mess with it, and expect to get the same results."
It was silly to not post this yesterday (couldn't figure out how to do it from my new iphone). This is the new Stability Ball Balance Drill coming at you. Yep, in a workout. Hopefully, sooner than later. Carefully begin working on it now - if you can. Doing so will pay dividends in the actual workout. Oh, the stuff we can do on those balls is cool. We are only scratching the surface.