Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Planche hold | 4 | 2 min |
| 2. Pseudo planche push-ups | 4 | 2 min |
| 3. Dips | 4 | 2 min |
| 4. Pseudo planche raises | 4 | 2 min |
Equipment needed: B-Bars
Warm-up
| Exercise | Reps |
|---|---|
| 1. Wrist circles | 10 ea direction |
| 2. Elbow circles | 10 ea direction |
| 3. Shoulder circles | 10 ea direction |
| 4. Wrist push-ups | 10 reps ea (palms and back of palms) |
| 5. Scap push-ups | 5 reps |
| 6. Push-ups | 5 reps |
1. Tuck planche hold
4 sets with 2 min rest
| WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | WEEK 5 | WEEK 6 |
|---|---|---|---|---|---|
| 15 secs | 16 secs | 17 secs | 18 secs | 19 secs | 20 secs |
| WEEK 1 | 15 secs |
|---|---|
| WEEK 2 | 16 secs |
| WEEK 3 | 17 secs |
| WEEK 4 | 18 secs |
| WEEK 5 | 19 secs |
| WEEK 6 | 20 secs |
2. Pseudo planche push-ups
4 sets with 2 min rest
| WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | WEEK 5 | WEEK 6 |
|---|---|---|---|---|---|
| 8 reps | 9 reps | 9 reps | 10 reps | 10 reps | 11 reps |
| WEEK 1 | 8 reps |
|---|---|
| WEEK 2 | 9 reps |
| WEEK 3 | 9 reps |
| WEEK 4 | 10 reps |
| WEEK 5 | 10 reps |
| WEEK 6 | 11 reps |
3. Dips
4 sets with 2 min rest
| WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | WEEK 5 | WEEK 6 |
|---|---|---|---|---|---|
| 10 reps | 10 reps | 11 reps | 11 reps | 12 reps | 12 reps |
| WEEK 1 | 10 reps |
|---|---|
| WEEK 2 | 10 reps |
| WEEK 3 | 11 reps |
| WEEK 4 | 11 reps |
| WEEK 5 | 12 reps |
| WEEK 6 | 12 reps |
4. Pseudo planche raises
4 sets with 2 min rest
| WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | WEEK 5 | WEEK 6 |
|---|---|---|---|---|---|
| 8 reps | 8 reps | 8 reps | 9 reps | 9 reps | 9 reps |
| WEEK 1 | 8 reps |
|---|---|
| WEEK 2 | 8 reps |
| WEEK 3 | 8 reps |
| WEEK 4 | 9 reps |
| WEEK 5 | 9 reps |
| WEEK 6 | 9 reps |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder extension | 30 secs |
| B. Straddle | 1 min |
| C. Supine spinal rotation | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
