Workout overview
| 1. Dips |
| 2. Chin-ups or pull-ups |
| 3. Feet elevated push-ups |
| 4. Hanging leg raises |
| 5. Squats |
| 6. Bulgarian split squats |
Equipment needed: pull-up bar, dip bars, BaseBench (optional)
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 |
1. Dips
2 sets of max reps with 2 min rest
2. Chin-ups or pull-ups
2 sets of 8 reps with 2 min rest
3. Feet elevated push-ups
1 set of max reps
4. Hanging leg raises
2 sets of 8 reps with 2 min rest
5. Squats
2 sets of 12 reps with 2 min rest
6. Bulgarian split squats
1 set of 12 reps (each side)
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion stretch | 60 secs |
| B. Lunge stretch | 60 secs ea |
| C. Straddle stretch | 60 secs ea |
| Exercise | A. Shoulder flexion stretch | B. Lunge stretch | C. Straddle stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs ea | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED
