Week Four Workout (35 min) - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Monkey pull-ups 1B. Half handstand hold 1C. Push-ups 1D. Block dips	4	<10 sec

Follow along warm-up (6min)

1. Perform this quad set 4 times with under 10 sec rest between exercises

	DAY ONE	DAY TWO	DAY THREE
1A. Monkey pull-ups	22	26	30
1B. Half handstand hold	5 ea	10 ea	15 ea
1C. Push-ups	12	16	20
1D. Block dips	12	14	16

1A. Monkey pull-ups

1B. Half handstand hold

1C. Push-ups

1D. Block dips

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Triceps stretch: 1 min

Target muscle groups: lats, shoulders

B. Upper back stretch: 1 min

Target areas: thoracic spine, lats

RETURN TO PROGRAM

About Me

Danielle Gray

My name is Danielle Gray. I’m a certified personal trainer with specialties in functional bodyweight training, nutrition, kettlebells, as well as pre and post natal exercise. I am a former Junior Olympic gymnast, judge and coach as well as a multi-passionate serial entrepreneur, Wilhelmina fitness model, speaker, and the founder of Train Like A Gymnast.