Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Band chin-ups | 3 | |
| 1B. Band dips | 3 | 1 min |
| 2A. Push-ups | 3 | |
| 2B. Rows | 3 | 1 min |
| 3A. Hollow body hold | 3 | |
| 3B. Arch hold | 3 | 1 min |
| 4. Scapula push-up | 3 | 1 min |
Warm-up
| Exercise | Reps |
|---|---|
| 1. Wrist circles | 10 reps ea direction |
| 2. Elbow circles | 10 reps ea direction |
| 3. Shoulder circles | 10 reps ea direction |
| 4. Wrist push-ups (fingertips) | 10 reps |
| 5. Wrist push-ups (back of palms) | 10 reps |
| 6. Band pull-aparts | 10 reps |
| 7. Band curls | 10 reps |
1A. Band-assisted chin-ups
1B. Band-assisted dips
Perform this superset for 3 sets with 1 min rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 1A | 5 reps | 5 reps | 6 reps | 7 reps |
| 1B | 8 reps | 8 reps | 9 reps | 10 reps |
| Exc | 1A | 1B |
|---|---|---|
| Week 1 | 5 reps | 8 reps |
| Week 2 | 5 reps | 8 reps |
| Week 3 | 6 reps | 9 reps |
| Week 4 | 7 reps | 10 reps |
2A. Push-ups
2B. Rows
Perform this superset for 3 sets with 1 min rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 2A | 5 reps | 5 reps | 6 reps | 7 reps |
| 2B | 8 reps | 8 reps | 9 reps | 10 reps |
| Exc | 2A | 2B |
|---|---|---|
| Week 1 | 5 reps | 8 reps |
| Week 2 | 5 reps | 8 reps |
| Week 3 | 6 reps | 9 reps |
| Week 4 | 7 reps | 10 reps |
3A. Hollow body hold
3B. Arch hold
Perform this superset for 3 sets with 1 min rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 3A | 20 secs | 20 secs | 25 secs | 30 secs |
| 3B | 30 secs | 35 secs | 40 secs | 45 secs |
| Exc | 3A | 3B |
|---|---|---|
| Week 1 | 20 secs | 30 secs |
| Week 2 | 20 secs | 35 secs |
| Week 3 | 25 secs | 40 secs |
| Week 4 | 30 secs | 45 secs |
4. Scapula push-ups
3 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 5 reps | 5 reps | 6 reps | 6 reps |
| Week 1 | 5 reps |
|---|---|
| Week 2 | 5 reps |
| Week 3 | 6 reps |
| Week 4 | 6 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Thoracic extension | 30 secs |
| B. Straddle and side bend | 30 secs ea |
| C. Shoulder extension | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
