Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Wall handstand push-ups | 3 | 2 min |
| 2. Tuck planche hold | 4 | 2 min |
| 3. Psuedo planche push-ups | 3 | 2 min |
| 4. Pike push-ups | 3 | 2 min |
| 5. Dips | 3 | 2 min |
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Wrist push-ups | 10 reps |
| E. Scapula push-ups | 10 reps |
| F. Push-ups | 10 reps |
| Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Wrist push-ups | E. Scapula push-ups | F. Push-ups |
|---|---|---|---|---|---|---|
| Reps | 10 ea direction | 10 ea direction | 10 ea direction | 10 reps | 10 reps | 10 reps |
1. Wall handstand push-up
3 sets with 2 min rest
| INT | ADV |
|---|
| INT |
|---|
| ADV |
2. Tuck planche holds
4 sets with 2 min rest
| INT | ADV |
|---|---|
| 15 secs | 15 secs |
| INT | 15 secs |
|---|---|
| ADV | 15 secs |
3. Pseudo planche push-ups
4 sets with 2 min rest
| INT | ADV |
|---|---|
| INT | |
|---|---|
| ADV |
4. Pike push-ups
3 sets with 2 min rest
| INT | ADV |
|---|---|
| INT | |
|---|---|
| ADV |
5. Dips
3 sets with 2 min rest
| INT | ADV |
|---|---|
| 8-14 reps | 15+ reps |
| INT | 8-14 reps |
|---|---|
| ADV | 15+ reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Thoracic extension | 30 secs |
| B. Straddle | 1 min |
| C. Shoulder extension | 30 secs |
| Exercise | A. Thoracic extension | B. Straddle | C. Shoulder extension |
|---|---|---|---|
| Duration | 30 secs | 1 min | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
