Workout overview
Sets Rest 1. Lunges 3 1 min 2. Hip thrusts 3 1 min 3. Squats 3 1 min 4A. Plank 3 1 min
Warm-up (5 min)
1. Knee circles 10 each direction 2. Ankle circles 10 each direction 3. Squat + ext rotation 5 each side 4. Squat pumps 10 reps
1. Lunges: 3 sets with 1 min rest
Week 1 Week 2 Week 3 Week 4 5ea 6ea 7ea 8ea
START 1 MIN REST
2. Hip thrusts w/bands: 3 sets with 1 min rest
Week 1 Week 2 Week 3 Week 4 8 8 10 12
START 1 MIN REST
3. Squats: 3sets with 1 min rest
Week 1 Week 2 Week 3 Week 4 10 10 12 15
START 1 MIN REST
4. Perform this superset 3 times. Rest 45 sec after 4B only.
Week 1 Week 2 Week 3 Week 4 4A. Plank 20 sec 20 sec 25 sec 30 sec 4B. Side Plank 20 sec 20 sec 25 sec 30 sec
START 45 SEC REST
4A. Plank
4B. Side Plank
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
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. Quad stretch: 1 min each side
Target muscle groups: quads, hip flexors
START 1 MIN STRETCH
B. Straddle + side-bend: 1 min each side
Target muscle groups: adductors, hamstrings, lats
START 1 MIN STRETCH
C. Forward fold: 1 min
Target muscle groups: hamstrings, calves, back extensors
START 1 MIN STRETCH
About Me
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.
