A full body workout with only 3 exercise. Pull, Push and Swing. Method Day 1 - 10 of each exercise. Day 2 - 15 of each Day 3 - 20 of each up to Day 10 = 55 reps. Keep adding 5 reps each day up until Day 20 and completion. Workout 10-100Push Up 10-100 Bent over row 50 right/ 50 left 10-100 Double hand swings.