Beginner workouts
Beginner Level
CHEST & TRICEPS
Tabata
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. L-Sit Hold (on dip bars) 15 secs
2. Legs Down Hold 30 secs
3. Knee Raises 30 secs
WORKOUT
Round 1
1. Straight Bar Dips 20 secs
2. Low Plank to High Plank 20 secs
3. Spiderman Push Ups Across 20 secs
4. Explosive Knee Push Ups 20 secs
Perform Routine 3x times
Intermediate workouts
Intermediate Level
CHEST & TRICEPS
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. Side to Side Push Ups 60 secs
2. Spiderman Push Ups Across 60 secs
WORKOUT
Round 1
1. Explosive Push Ups 45 secs
2. Push Ups 45 secs
3. Incline Bench Press Close Grip – Dumbbell 12x
4. ROTATING KICKBACKS-DUMBBELL 45 16x
Perform Routine 4x times
Advanced workouts
Advanced Level
CHEST & TRICEPS
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. ALTERNATING LEG RAISES – DUMBBELL 60 secs
2. Jumping Jacks 60 secs
WORKOUT
Round 1
1. Explosive Push Ups Across 50 secs
2. Side to Side Push Ups 50 secs
3. Explosive Dips 50 secs
4. Incline Bench Press Close Grip – Dumbbell 15x
5. ROTATING KICKBACKS-DUMBBELL 15x
6. Skull Crusher Neutral Grip – Dumbbell 12x
7. Diamond Push Ups – Weighted Vest 50 secs
Perform Routine 4x times