Workout #1

UPPER BODY: 20-30 SECONDS REST BETWEEN SETS

REGULAR PUSH-UPS: Pyramid up to 12 and back to 1.

Pyramiding means you do 1 pushup, stand up, rest for 20-30 seconds then drop back down and do 2 pushups, etc. Keep the rest times consistent and work your way to 12 reps. Take a 1-minute break, then work your way back down from the top.

TRICEPS/DIAMOND PUSH-UPS: Until failure.

Diamond pushups are done with your hands touching directly underneath your sternum. Turning your fingers "out" while keeping your thumbs touching (it'll look like you're making a W with your hands) will ensure that your arms will stay close to your torso during the exercise. Do as many as you can for one set.

PULL-UPS*:

REGULAR GRIP: Pyramid to 2 and back to 1.

NARROW GRIP: Pyramid to 2 and back to 1.

WIDE GRIP: Pyramid to 2 and back to 1.

*At this point in the video I show several different grips as well as working them, in a Pyramid, from 2 to 1. Follow along if you are able. For reference: Pull-Ups are done with the hands facing away and Chin-Ups are done with the hands facing you.

DIPS:
4 sets of 8-10

If you are doing this routine at home you can do dips off the end of a chair, couch, or anything that will safely support your weight.

LOWER BODY:
20-30 SECONDS REST BETWEEN SETS

SHOOTFIGHTING/HINDU SQUATS: 4 sets of 25

BOOT-STRAPPERS*: 4 sets of 25

*These are on the Exercises page!

In the video, I alternate one set of Shootfighters and one set of Bootstrappers. You can do them this way or do all 4 sets of the same exercise back to back.

LUNGES: 4 sets of 20

AB WORK: 10-SECONDS REST PERIOD BETWEEN EXERCISES

CRUNCHES: 20

Lie flat on your back with your feet tucked in approximately 8-10 inches from your butt. Imagine pulling your bottom rib directly to your hip.

SIDE CRUNCHES: 20

From the original crunch position just roll your knees to one side while keeping your shoulder blades flat on the ground. Using your abs pull your shoulder blades evenly off the ground for each rep.

SIT AND TUCKS: 10

Check out the Sitting V-Up in the Exercises section and start in position 1. Bending your legs, tuck your knees into your chest then extend them back to position 1.

SIT AND TUCKS EACH CHEEK: 10

Tilt your body and balance on one butt cheek then continue the motion.

V-UPS: 10

If you went to the Exercises page, you already know how to do this.

FLUTTER KICKS: 25

Lie flat on your back and place your hands underneath your butt. Press the small of your back into the ground and raise your feet 6 inches. The first motion is one leg swinging up until your foot is almost over your crotch then, as it descends, the other leg is on the way up.

6-INCH CRUNCHES: 10

Lie flat on your back and place your hands underneath your butt. Press the small of your back into the ground and raise your feet 6 inches. Keeping your chin tucked to your chest, pull your bottom rib to your hip and relax for each rep but don't put your feet down until you're finished.

FINAL NOTES

Here are a couple tips to help you consistently improve instead of burning out right away:

  • Stay hydrated before, during, and after the workout. Nothing is worse than doing these while your body is in need of water.

  • If the routine calls for a Pyramid of a particular exercise, but you can't complete the entire Pyramid, stop when your form starts to deteriorate and take a break. When you feel able, start where you left off and work your way back down to 1. Continue this for a couple more workouts and then "up it" one level, on the Pyramid, at a time until you can do the entire thing.

  • The same concept applies to the Shootfighters / Boot-strappers (the biggest complaint section of all). Keep the number of sets the same but drop the reps to a number you can do properly. As you get stronger, add the reps to each set until you can complete the entire thing.

Contact me if you have any questions: scrapperathletics@gmail.com

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