WORKOUT THREE - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Band-assisted chins 1B. Band-assisted dips	3*	1 min
2A. Rows 2B. Push-ups	3*	1 min
3. Tuck sit lifts	3*	2 min
4. Pike walks	3*	2 min
5. Plank	3*	1 min

* If you’re new to bodyweight training only perform two sets of each exercise for first two weeks (Week 1/Week 2). This is to help the body acclimate to a new style of training, reducing unnecessary muscle soreness.

Warm-up (5 min)

1. Wrist circles	10 each direction
2. Elbow circles	10 each direction
3. Shoulder circles	10 each direction
4. Wrist push-ups	10 ea (palms and back of palms)
5. Band pull-aparts	10 reps
6. Band curls	10 reps

1. Perform this superset for (2-)3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
1A. Band-assisted chins	5	5	6	6	7	7
1B. Band-assisted dips	8	8	9	10	11	11

1A. Band assisted chin-ups

1B. Band-assisted dips

2. Perform this superset for (2-)3 sets. Rest 1 min between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
2A. Rows	8	8	9	10	11	11
2B. Push-ups	10	10	11	12	14	14

2A. Rows

2B. Push-ups

3. Tuck sit lifts: (2-)3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
8	8	10	10	10	10

3. Pike walks: (2-)3 sets with 2 min rest between sets

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3	3	4	4	4	4

4A. Hollow body hold

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first
Week 5	please complete the previous week first
Week 6	please complete the previous week first

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. Shoulder flexion: 1 min

Target area: lats and teres major

B. Shoulder extension: 1 min

Target muscle groups:anterior delts, biceps

C. Straddle: 1 min

Target muscle groups: adductors, hamstrings

RETURN TO PROGRAM

About Me

Simon Ata

Simon Ata (aka Simonster) is a world leader in bodyweight training. Starting gymnastics at an early age, he became passionate about mastering control of the body and immersed himself in the world of bodyweight strength training. Attaining a Bachelor of Physiotherapy degree alongside personal training qualifications, furthered his understanding of the body from an academic side and accelerated his training methods and skill.