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Hi, I joined Nerd Fitness back in May, and this is my third challenge. My Main Life Quest for now is to try and gain about 20Kg (aiming for 82-88 kg, so far I've come up from 64 to 71), and to drastically improve my aerobic fitness, which I've already done pretty well with, thanks to a following a c25k program in my first challenge. This Challenge, is kind of a mini re-spawn. I classed last challenge as somewhat of a failure, so this time, I need to find some exercises, that I can fit into my schedule and motivate me a bit more. I'm carrying on with Basketball training, and so decided to see if I can scale down my strength workouts to just 30 minutes at a time, still with no access to proper weights, which brought me to Convict Conditioning. I'm no Wentworth Miller, but I will aim to complete the following workouts through the Cycle. 15 30 minute BodyWeight Workouts (~2 per week) These can take any of the following forms : (borrowed from here http://www.artofmanliness.com/2015/08/05/the-prisoner-workout/) I'll be taking the basic progressions from the http://www.startbodyweight.com progressions. Deck of Pain- Assign 1 Exercise to each suit. Work my way through a pack of cards doing the number of reps shown on each card (might need to go down a progression to make it to the end)One Exercise a Day : Do solely 1 exercise for the full 30 minutes (minus warm-up time). Concentrate on form.Juarez Valley : Do 20 burpees, take 5 steps, then 19 burpees ...As there is no way I'll be managing 30 minutes of Pull-ups or a set of 13 reps, I'm going to separate Pull-ups Out and follow Grease the Groove for this one. I'm leaving jump training for now, as my knees and ankles still seem sore, when pushed so I'll just concentrate on squats for a while. Squat Every Day I'm going to try again to get 10 minutes squatting (instead of sitting) every day - and be stricter with basic mobility morning and evening. Maintain Thread Ensure I return to my thread at least twice a week, and don't abandon it. Wot, no more ? That's right, I'm keeping this challenge super basic, so I've got no excuses.