This workout was designed to increase core stability and upper body strength using, for the most part, only one's body weight.
Depending on your conditioning level, these exercises can serve as the daily workout or as a supplement to your planned training program. This workout can be conducted in a single session or conducted as time permits any time during the day.
EXERCISE(S)
|
SETS
|
REPETITIONS
|
|---|---|---|
Heel raise - Butt kicks - Side lunges - Trunk circles - Horizontal arm swings - Curl & press - Wrist curls - Jumping jacks
|
1
|
6
|
Pull-ups*
|
3
|
10
|
Crunches
|
5
|
10/15/20/15/10
|
Lunge
|
1
|
20
|
Weighted pull-ups*
|
2
|
5
|
Front plank - Left plank - Right Plank - Bridge
|
1
|
15 seconds each
|
Stretch: Hurdler - Quad - Delts - Triceps - Upper back - Biceps
|
1
|
15 seconds each
|
* Pull-ups and/or chin-ups
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