Workout overview
| Sets | Rest | |
| 1. Lever raises | 3 | 2 min |
| 2. L-sit chin-ups | 3 | 2 min |
| 3. Lever holds | 4 | 2 min |
| 4. Ice-cream makers | 3 | 2 min |
| 5. Rows | 3 | 2 min |
Warmup (5 min)
| 1. Wrist circles | 10 ea direction |
| 2. Elbow circles | 10 ea direction |
| 3. Shoulder circles | 10 ea direction |
| 4. Scapula rows | 10 reps |
| 5. Scapula pull-ups | 10 reps |
| 6. Bent-leg rows | 10 reps |
1. Lever raise: 5 reps for 3 sets. Rest 2 min between sets.
Note: Stick with prescribed reps and increase the lever arm as you become stronger (select a more advanced lever shape).
2. L-sit chin-ups: 3 sets with 2min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| 7 | 8 | 9 | 10 | 11 | 12 |
3. Lever hold: 15 sec for 4 sets. Rest 2 min between sets.
Note: Stick with prescribed duration and increase the lever arm as you become stronger (select a more advanced lever shape).
4. Ice-cream makers: AMRAP for 3 sets. Rest 2 min between sets.
Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.
5. Rows: AMRAP for 3sets. Rest 2 min between sets.
Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.
| Week 1 | |
|---|---|
| Week 2 |
please complete the previous week first
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| Week 3 |
please complete the previous week first
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| Week 4 |
please complete the previous week first
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| Week 5 |
please complete the previous week first
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| Week 6 |
please complete the previous week first
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Cool-down stretch
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 on bar: 1 min
B. Straddle + side-bend: 1 min each side
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