START: <15 Pushups,<10 Pullups,<10 Dips. END: 25 Pushups,10 pullups,10 dips. EXTRA TIPS: 1. Perform 20-30 min cardio on off days if seeking weight loss 2. Be sure to always warm up for best performance 3. pick an exercise that hits the prescirbed reps at or near muscle failure 4. Track your progress! - test results for end once a month 5. Focus on maintaining perfect form to learn the basics!

START: 25 Pushups,10 Pullups,10 Dips. END: 15-20 Pullups, 3 Muscle Ups, 3 One Arm Pushups, 5 Pistol Squats.