Workout overview
| 1. Chin-ups |
| 2. Rows |
| 3. Hanging leg raises |
| 4. Squats |
| 5. Wall sit |
| 6. Feet elevated bridges |
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 |
1. Chin-ups or pull-ups
2 sets of 8 reps with 2 min rest
2. Rows
2 sets of 12 reps with 2 min rest
3. Hanging leg raises
2 sets of 8 reps with 2 min rest
4. Squats
2 sets of 12 reps with 2 min rest
5. Wall sit
2 sets for max duration with 2 min rest
6. Feet elevated bridge
2 sets of 10 reps with 2 min rest
Cool-down
Perform 1 round
| 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
