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Advanced Workout
Increase your strength and make use of all the muscles you have with our wide list of extensive and advance workout plans!
How to get started
Choose a level from workout section below that is right for you
If the workouts take longer that 30 minutes or less than 5 minutes you need to adjust your level
Do the 3 different workouts 3 times each week for example Monday, Wednesday, and Friday
You are encouraged to log or
post
your workout times in order to track your progress
Warm up by going through the exercises you plan on doing at a super slow easy pace working on form for several minutes
One week a month do all the workouts several levels below your normal
detailed explanation of exercises and workouts
here
Speed should not come from fast movements but rather less rest between exercises
Movements should be: slow, full range of motion, with good form
Please do not sue me I am poor, if something hurts stop use common sense
The only thing you may need for this workout is a pull-up bar
To ad intensity and challenge try doing push ups and pull ups on a rings
WORKOUTS
Level
Day 1
Day 2
Day 3
Level 1
Day 1
5 rounds for time
1 pull-ups
1 hand stand push-ups
1 one legged squats
Day 2
5 rounds for time
1 pull-ups
1 dips
1 one legged squats
Day 3
5 rounds for time
1 pull-ups
1 one arm push-ups
1 one legged squats
Level 2
Day 1
5 rounds for time
2 pull-ups
2 hand stand push-ups
2 one legged squats
Day 2
5 rounds for time
2 pull-ups
2 dips
2 one legged squats
Day 3
5 rounds for time
2 pull-ups
2 one arm push-ups
2 one legged squats
Level 3
Day 1
5 rounds for time
3 pull-ups
3 hand stand push-ups
3 one legged squats
Day 2
5 rounds for time
3 pull-ups
3 dips
3 one legged squats
Day 3
5 rounds for time
3 pull-ups
3 one arm push-ups
3 one legged squats
Level 4
Day 1
5 rounds for time
4 pull-ups
4 hand stand push-ups
4 one legged squats
Day 2
5 rounds for time
4 pull-ups
4 dips
4 one legged squats
Day 3
5 rounds for time
4 pull-ups
4 one arm push-ups
4 one legged squats
Level 5
Day 1
5 rounds for time
5 pull-ups
5 hand stand push-ups
5 one legged squats
Day 2
5 rounds for time
5 pull-ups
5 dips
5 one legged squats
Day 3
5 rounds for time
5 pull-ups
5 one arm push-ups
5 one legged squats
Level 6
Day 1
5 rounds for time
6 pull-ups
6 hand stand push-ups
6 one legged squats
Day 2
5 rounds for time
6 pull-ups
6 dips
6 one legged squats
Day 3
5 rounds for time
6 pull-ups
6 one arm push-ups
6 one legged squats
Level 7
Day 1
5 rounds for time
8 pull-ups
8 hand stand push-ups
8 one legged squats
Day 2
5 rounds for time
8 pull-ups
8 dips
8 one legged squats
Day 3
5 rounds for time
8 pull-ups
8 one arm push-ups
8 one legged squats
Level 8
Day 1
5 rounds for time
10 pull-ups
10 hand stand push-ups
10 one legged squats
Day 2
5 rounds for time
10 pull-ups
10 dips
10 one legged squats
Day 3
5 rounds for time
10 pull-ups
10 one arm push-ups
10 one legged squats
Want more pain? try this
tabata
Print a copy of the workout you plan to do and consult you physician before starting this fitness program