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