Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Lever raises | 3 | 2 min |
| 2. L-sit chin-ups | 3 | 2 min |
| 3. Lever holds | 3 | 2 min |
| 4. Ice-cream makers | 3 | 2 min |
| 5. Rows | 3 | 2 min |
Equipment needed: pull-up bar
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Scapula rows | 10 reps |
| E. Scapula pull-ups | 10 reps |
| F. Bent-leg rows | 10 reps |
| Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Scapula rows | E. Scapula pull-ups | F. Bent-leg rows |
|---|---|---|---|---|---|---|
| Reps | 10 ea direction | 10 ea direction | 10 ea direction | 10 reps | 10 reps | 10 reps |
1. Lever raise
3 sets with 2 min rest
| INT | ADV |
|---|---|
| INT | |
|---|---|
| ADV |
2. L-sit chin-ups
3 sets with 2 min rest
| INT | ADV |
|---|---|
| INT | |
|---|---|
| ADV |
3. Lever hold
4 sets with 2 min rest
| INT | ADV |
|---|---|
| INT | |
|---|---|
| ADV |
4. Ice-cream makers
3 sets with 2 min rest
| INT | ADV |
|---|---|
| INT | |
|---|---|
| ADV |
5. Rows
3 sets with 2 min rest
| INT | ADV |
|---|---|
| INT | |
|---|---|
| ADV |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion | 30 secs |
| B. Straddle and side-bend | 30 secs (ea) |
| Exercise | A. Shoulder flexion | B. Straddle and side-bend |
|---|---|---|
| Duration | 30 secs | 30 secs (ea) |
CONGRATULATIONS!
WORKOUT COMPLETE
