Warm-up (5 min)

1. Pull-ups: 4 sets with 1 min rest

Note: Perform this exercise for maximum reps. It will be difficult to perform more reps on every set. Try and beat the first reps during the first set each week.

2. Lunges: 4 sets with 1 min rest

3. Inverted row: 3 sets with 30 sec rest

4. Neck plank: 3 sets with 30 sec rest

5. Sit-ups: 3 sets with 30 sec rest

Cool-down

Repeat two times:

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Warm-up (5 min)

1. Chin-ups: 4 sets with 1 min rest

Note: Perform this exercise for maximum reps. It will be difficult to perform more reps on every set. Try and beat the first reps during the first set each week.

2. Jumping lunges: 10 each leg for 4 sets. Rest 1 min between sets.

Note: overload the exercise by trying to increase the height of your jump.

3. 1-arm inverted row: 4 sets with 30 sec rest

4. Side neck plank: 3 sets with 30 sec rest

5. Toes to bar: 3 sets with 30 sec rest

Cool-down

Repeat two times:

The post WORKOUT TWO appeared first on BASEBLOCKS DIGITAL.

Warm-up (5 min)

1. Wide grip pull-ups: 4 sets with 1 min rest

Note: Perform this exercise for maximum reps. It will be difficult to perform more reps on every set. Try and beat the first reps during the first set each week.

2. Bodyweight squats: 4 sets with 1 min rest

3. Alternating 1-arm inverted row: 3 sets with 30 sec rest

4. Dynamic neck bridge: 3 sets with 30 sec rest

Note: Use your hands for assistance when first starting this exercise. If this feels too advanced, substitute the neck plank instead. Hold for the same duration as workout one.

5. Knee-ups: 3 sets with 30 sec rest

Cool-down

Repeat two times:

The post WORKOUT THREE appeared first on BASEBLOCKS DIGITAL.

Isometric row test

Male

Female

Continue my Train Like a Wrestler series

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