Beginner workouts
Beginner Level
BACK & BICEPS
Strength Building
Calisthenics
Duration: 45 mins.-60 mins.
The repititons and times indicated in the workout are goals.
Rest 1-2 mins. between rounds.
Rest 30 seconds between exercises.
Maintain perfect form.
Safety first.
WARM-UP
1. Box Jumps 30 secs
2. In & Outs 30 secs
3. SQUATS – DUMBBELL 30 secs
WORKOUT
Round 1
1. Australian Pull Ups 10x
2. Jump Pull Ups 8x
3. Australian Pull Ups (Wide+ShoulderWidth+Closed Grip) 4x Each
Perform Routine 3x times
Round 2
1. Jump Negative Chin Ups 8x
2. Pull up. Wide shoulder closed 2x Each
3. Chin Ups Wide Shoulder Closed 2x Each
Perform Routine 2x times
Intermediate workouts
Beginner Level
BACK & BICEPS
Tabata
Calisthenics & Weights
Duration: 45 mins.-60 mins.
The repititons and times indicated in the workout are goals.
Rest 1-2 mins. between rounds.
Rest 30 seconds between exercises.
Maintain perfect form.
Safety first.
*FOR EVERY WEIGHTED EXERCISE CHOOSE A WEIGHT THAT WILL CHALLENGE YOU TO REACH THE REQUIRED REPETITIONS*
WARM-UP
1. Half Burpee 40 secs
2. Side to Side Push Ups 40 secs
WORKOUT
Round 1
1. Pull Ups 40 secs
2. Jump Negative Chin Ups 40 secs
3. Curls – Dumbbell 15x
4. Hammer Curls – Dumbbell 15x
Perform Routine 3x times
Advanced workouts
Advanced Level
BACK & BICEPS
Tabata
Calisthenics & Weights & Weighted Calisthenics
Duration: 45 mins.-60 mins.
The repititons and times indicated in the workout are goals.
Rest 1-2 mins. between rounds.
Rest 30 seconds between exercises.
Maintain perfect form.
Safety first.
*FOR EVERY WEIGHTED EXERCISE CHOOSE A WEIGHT THAT WILL CHALLENGE YOU TO REACH THE REQUIRED REPETITIONS*
WARM-UP
1. Burpees 60 secs
2. Russian Twist – Dumbbell 60 secs
WORKOUT
Round 1
1. Inverted Row Pull Ups 50 secs
2. Dead Lift – Dumbbell 18x
3. Pull Ups (Jump+Negative Wide Grip) – Weighted Vest 50 secs
Perform Routine 3x times
Round 2
1. Australian Chin Ups (Wide+ShoulderWidth+Closed Grip) 20 secs Each
2. Wide Commando Pull Ups 50 secs
3. Curls Negative – Dumbbell 12x
4. Curls Shoulder Width – Barbell 12x
Perform Routine 2x times
Round 3
1. Jump Negative Chin Ups 50 secs
2. Rows Neutral Grip – Dumbbell 14x
3. Upside Down Deadlift – Weighted Vest 35 secs
Perform Routine 3x times