For time:

100 squats
100 pushups (strict)
100 situps
100 Aussie pullups
100 walking lunges
1 mile run or 1600m row

Post time to comments.

You may not partition reps for the Dalton workout.  Once you start an exercise you must finish it (or your scaled portion of it) before moving to the next exercise. 

Also, be careful with those Aussies.  If you have little experience with this movement, or if it has been a while since you performed them, consider scaling this exercise a bit. They have been known to produce soreness, swelling and injury if misused. 

Want a little more shaping out of those lunges?  Try THESE (for vets only).

THIS made me LOL!  Your thoughts on an appropriate response?  
- A VERY cool perspective and write up on the 4 day cleanse.


Derek dropped 7.25 inches off his waist in 2 weeks.  Yep, an extraordinary accomplishment.