Workout overview
| 1. Dips |
| 2. Rows |
| 3. Hanging leg raises |
| 4. Squats |
| 5. Calf raises |
Equipment needed: pull-up bar, dip bars
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Squat external rotation | 5 ea |
| E. Scapular rows | 5-10 reps |
2. Chin-ups or pull-ups
2 sets of 8 reps with 2 min rest
4. Rows
2 sets of 10 reps with 2 min rest
3. Hanging leg raises
1 set of 8 reps
4. Squats
1 set of 12 reps
5. Calf raises
1 set of 25 reps
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Loaded overhead stretch | 30 secs |
| B. Lunge stretch | 60 secs ea |
| C. Forward fold | 60 secs |
| Exercise | A. Loaded overhead stretch | B. Lunge stretch | C. Forward fold |
|---|---|---|---|
| Duration | 30 secs | 60 secs ea | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
