Workout Two (60mins): Rest periods

Trainers’ tip

You would have noticed that the rest periods in workout one have increased. You may have also felt that the rest periods weren’t long enough to recover adequately. Begin to use the rest periods as a guide only – rest as much as you require to perform the next set for the prescribed duration/repetitions.

We derive most of our energy for strength training from the ATP-PC system. The ATP-PC system can produce large amounts of force for 12-18seconds. It’s the predominant energy system used in a 100m run and for 15sec front lever hold. One drawback of this system is it fatigues quickly and takes a long time to recover. It takes roughly 2minutes for the ATP-PC system to recover to 90% and approximately 3minutes to get to 99%. As the strength demand of exercises has now increased, we are resting more.

Workout overview

	Sets	Rest
1. Front Lever row	4	3min
2a. Front lever raise (top half) 2b. Pistols	4	3min
3a. Feet elevated row 3b. L-sit	3	2min
4a. Chin-ups 4b. Push-ups	3	2min

1. Front lever row

Keep core tight, toes pointed and shoulders packed.

Choose a variant that you can maintain for the prescribed duration.

Perform this exercise 4 times w/3min rest

	Week 1	Week 2	Week 3	Week 4
Front lever hold	15sec	15sec	15sec	15sec

2a. Half lever raise

Start with your body parallel to the floor and keep whole body tight.

Use your lats to raise your body until you touch the bar.

2b. Pistols

Start on one leg with your other leg extended in front of you (or hold big toe)

Keep your foot flat and lower until your butt touches your heel.

Perform this superset 4 times w/3min rest.

	Week 1	Week 2	Week 3	Week 4
2a. Top lever raise	3	4	5	5
2b. Pistols	5	6	7	8

3a. Feet elevated row

Start with legs straight and core engaged.

Drive elbows to the floor and touch chest to the bar.

3b. L-sit

Keep legs straight and parallel to the floor.

Don’t let your legs drop as you get tired.

Perform this superset for 3 sets w/2min rest

	Week 1	Week 2	Week 3	Week 4
3a. Feet elevated row	12	13	14	15
3b. L-sit	25sec	30sec	35sec	40sec

4a. Chin-ups

Start with arms straight and legs extended.

Drive elbows to the floor and touch collarbones to bar.

4b. Push-ups

Start with arms straight and shoulders over wrists.

Keep your body straight and lower until chest is line with hands.

Perform this superset 3 times w/2min rest.

	Week 1	Week 2	Week 3	Week 4
Chin-ups	Max	Max	Max	Max
Push-ups	20	22	24	26

Workout recap

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.