Workout overview
| 1. Front lever hold |
| 2. Pull-ups (or chin-ups) |
| 3. Rows |
| 4. Bulgarian split squats |
| 5. Jumping squats |
| 6. Calf raises |
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 ext rotation | 5 ea |
| E. Scapular rows | 5-10 reps |
1. Front lever hold
2 sets of 12 secs with 2 min rest
2. Pull-ups (or chin-ups)
2 sets of 8 reps with 2 min rest
3. Rows
2 sets of 12 reps with 2 min rest
4. Bulgarian split squats
2 sets of 12 reps (each side) with 2 min rest
5. Jumping squats
2 sets of 15 reps with 2 min rest
6. Calf raises
2 sets of 25 reps with 2 min rest
Cool-down
Perform 1 round
| Exercise | Duration |
|---|---|
| A. Loaded overhead stretch | 30 secs |
| B. Bent-knee lunge | 60 secs ea |
| C. Straddle stretch | 60 secs ea |
| Exercise | A. Loaded overhead stretch | B. Bent-knee lunge | C. Straddle stretch |
|---|---|---|---|
| Duration | 30 secs | 60 secs ea | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED
