AT HOME PROGRAM PLAYLIST: https://www.youtube.com/playlist?list=PLXi7slewxuML6_QJIZVF7NWQQHKgrd5PC
ROUTINE:
A1. Pike Push Up / HSPU – 3-5 x 4-6r (4-0-1-0)
A2. Diamond Push Up – 3-5 x 8-12r (3-0-1-1)
A3. Cyclist Squats – 3-5 x 10-12r (3-1-1-0)
A1+A2 are super-set. Rest 60 seconds between A2+A3 and 100 seconds between rounds.
B1. Chin Up / Front Lever Row – 3-5 x 4-6r (4-0-1-0)
B2. Supinated Bodyweight Row – 3-5 x 8-12r (3-0-1-1)
B3. Reverse Hyperextensions – 3-5 x 10-12r (2-0-1-2)
B1+B2 are super-set. Rest 60 seconds between B2+B3 and 100 seconds between rounds.
UPPER ONLY:
A1. Pike Push Up / HSPU – 3-5 x 4-6r (4-0-1-0)
A2. Diamond Push Up – 3-5 x 8-12r (3-0-1-1)
A3. Chin Up / Front Lever Row – 3-5 x 4-6r (4-0-1-0)
A4. Supinated Bodyweight Row – 3-5 x 8-12r (3-0-1-1)
A1+A2 and A3+A4 are super-set. Rest 120 seconds between A2+A3 and 120 seconds between rounds.
LOWER ONLY:
A1. Shrimp Squats – 3-5 x 3-5r per side (4-0-1-0)
A2. Cyclist Squats – 3-5 x 8-12r (3-1-1-0)
A3. Lying Slider Hamstring Curl – 3-5 x 4-6r (4-0-1-0)
A4. Reverse Hyperextensions – 3-5 x 8-12r (2-0-1-2)
A1+A2 and A3+A4 are super-set. Rest 120 seconds between A2+A3 and 120 seconds between rounds.
HOME PULL UP OPTIONS: https://youtu.be/vGAK2-_kn1U
INSTAGRAM: @TheBodyweightWarriors
https://www.instagram.com/thebodyweightwarrior/
COACHING: http://www.bodyweightwarrior.co.uk/online-coaching/
JOIN THE FACEBOOK GROUP: https://www.facebook.com/groups/BodyweightWarriors
This video shares a 40-minute no equipment, full-body bodyweight strength workout that will help develop strength, hypertrophy and all-round gains whilst having no access to a gym.
MUSIC BY:
Cho – Maiwan
http://www.epidemicsound.com/
See you in the next video!