Workout overview
| 1A. Band assisted tuck planche hold |
| 1B. Planche pushups |
| 2A. Handstand wall walk |
| 2B. Diamond pushups |
| 3A. Tricep dips |
| 3B. Feet elevated pike push-ups |
| 4A. 90-90 crunches |
| 4B. Biggie smalls |
| 4C. Side plank crunches |
| 4D. Leg raise complex |
| 4E. Hollow body hold |
Equipment needed: bands
Warm-up
| Exercise | Reps/Duration |
|---|---|
| A. Foam roll | 2 mins |
| B. Band pull apart | 12 reps |
| C. Wall angels | 5 reps |
| D. Cat & camels | 5 reps |
| E. Inchworm to cobra | 5 reps |
| F. Child's pose | 20 secs |
| G. Wrist stretches | 3 mins |
| Exercise | A. Foam roll | B. Band pull apart | C. Wall angels | D. Cat & camels | E. Inchworm to cobra | F. Child's pose | G. Wrist stretches |
|---|---|---|---|---|---|---|---|
| Reps/Duration | 2 mins | 12 reps | 5 reps | 5 reps | 5 reps | 20 secs | 3 mins |
1. Perform this superset for 5 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 1A. Band assisted tuck planche hold | 15 secs |
| 1B. Planche push-ups | 10-12 reps |
| Exercise | 1A. Band assisted tuck planche hold | 1B. Planche push-ups |
|---|---|---|
| Reps | 15 secs | 10-12 reps |
2. Perform this superset for 4 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 2A. Handstand wall walk | 8 reps |
| 2B. Diamond push-ups | 12-15 reps |
| Exercise | 2A. Handstand wall walk | 2B. Diamond push-ups |
|---|---|---|
| Reps | 8 reps | 12-15 reps |
3. Perform this superset for 4 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 3A. Tricep dips | 15 reps |
| 3B. Feet elevated pike push-ups | 8-10 reps |
| Exercise | 3A. Tricep dips | 3B. Feet elevated pike push-ups |
|---|---|---|
| Reps | 15 reps | 8-10 reps |
3. Perform this circuit for 3 sets with 1 min rest
| Exercise | Reps |
|---|---|
| 4A. 90-90 crunches | 20 reps |
| 4B. Biggie smalls | 20 reps |
| 4C. Side plank crunches | 20 reps |
| 4D. Leg raise complex | 10 reps |
| 4E. Hollow body hold | 30 secs |
| Exercise | 4A. 90-90 crunches | 4B. Biggie smalls | 4C. Side plank crunches | 4D. Leg raise complex | 4E. Hollow body hold |
|---|---|---|---|---|---|
| Reps | 20 reps | 20 reps | 20 reps | 10 reps | 30 secs |
Cool-down
| Exercise | Duration/Reps |
|---|---|
| A. Foam rolling | 2 mins |
| B. Arms elevated child's pose | 20 secs |
| C. Arms elevated shoulder extension | 20 secs |
| D. Feet elevated bridge hold | 2 reps (5 secs ea) |
| E. Downward dog | 20 secs |
| Exercise | A. Foam rolling | B. Arms elevated child's pose | C. Arms elevated shoulder extension | D. Feet elevated bridge hold | E. Downward dog |
|---|---|---|---|---|---|
| Duration/Reps | 2 mins | 20 secs | 20 secs | 2 reps (5 secs ea) | 20 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
