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:
