Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Angled wall handstand | 4 | 1 min |
| 2A. Dips | 4 | |
| 2B. L-sit chin-up hold | 4 | 1 min |
| 3. Jumping lunges | 4 | 1 min |
| 4A. Push-ups | 4 | |
| 4B. Rows | 4 | 1 min |
Equipment needed: The BaseBlocks Trainer
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 palm) | 10 reps |
| 6. Band pull-aparts | 10 reps |
| 7. Band curls | 10 reps |
1. Angled wall handstand
4 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 20 secs | 25 secs | 30 secs | 30 secs |
| Week 1 | 20 secs |
|---|---|
| Week 2 | 25 secs |
| Week 3 | 30 secs |
| Week 4 | 30 secs |
2A. Dips
2B. L-sit chin-up hold
4 sets with 1 min rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 2A | AMRAP | AMRAP | AMRAP | AMRAP |
| 2B | Max | Max | Max | Max |
| Exc | 2A | 2B |
|---|---|---|
| Week 1 | AMRAP | Max |
| Week 2 | AMRAP | Max |
| Week 3 | AMRAP | Max |
| Week 4 | AMRAP | Max |
3. Jumping lunges
4 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|
| 6 reps ea | 7 reps ea | 8 reps ea | 9 reps ea |
| Week 1 | 6 reps ea |
|---|---|
| Week 2 | 7 reps ea |
| Week 3 | 8 reps ea |
| Week 4 | 9 reps ea |
4A. Push-ups
4B. Rows
4 sets with 1 min rest
| Exc | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 4A | AMRAP | AMRAP | AMRAP | AMRAP |
| 4B | 10 reps | 11 reps | 12 reps | 14 reps |
| Exc | 4A | 4B |
|---|---|---|
| Week 1 | AMRAP | 10 reps |
| Week 2 | AMRAP | 11 reps |
| Week 3 | AMRAP | 12 reps |
| Week 4 | AMRAP | 14 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
