- 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 add intensity and challenge try doing push ups and pull ups on a rings
WORKOUTS
| Day 1 | Day 2 | Day 3 | |
| Level 3 | 5×3 reps, for time inverted pull ups dips l-hang 1 legged squats |
For time: 10 lunge 10 Push up 10 pull ups 10 dips 10 l-hang 10 back extensions 10 plank 10 squat 10 hand stand push ups 10 inverted pull ups |
11-5-1 reps, for time l-pull ups plank 1 legged squats hand stand push ups |
| Level 4 | 5×4 reps, for time inverted pull ups dips l-hang 1 legged squats |
For time: 15 lunge 15 Push up 15 pull ups 15 dips 15 l-hang 15 back extensions 15 plank 15 squat 15 hand stand push ups 15 inverted pull ups |
13-7-2 reps, for time l-pull ups plank 1 legged squats hand stand push ups |
| Level 5 | 5×5 reps, for time inverted pull ups dips l-hang 1 legged squats |
For time: 20 lunge 20 Push up 20 pull ups 20 dips 20 l-hang 20 back extensions 20 plank 20 squat 20 hand stand push ups 20 inverted pull ups |
15-9-3 reps, for time l-pull ups plank 1 legged squats hand stand push ups |
| Level 6 | 5×6 reps, for time inverted pull ups dips l-hang 1 legged squats |
For time: 30 lunge 30 Push up 30 pull ups 30 dips 30 l-hang 30 back extensions 30 plank 30 squat 30 hand stand push ups 30 inverted pull ups |
17-11-5 reps, for time l-pull ups plank 1 legged squats hand stand push ups |
| Level 7 | 5×8 reps, for time inverted pull ups dips l-hang 1 legged squats |
For time: 40 lunge 40 Push up 40 pull ups 40 dips 40 l-hang 40 back extensions 40 plank 40 squat 40 hand stand push ups 40 inverted pull ups |
19-13-7 reps, for time l-pull ups plank 1 legged squats hand stand push ups |
| Level 8 | 5×10 reps, for time inverted pull ups dips l-hang 1 legged squats |
For time: 50 lunge 50 Push up 50 pull ups 50 dips 50 l-hang 50 back extensions 50 plank 50 squat 50 hand stand push ups 50 inverted pull ups |
21-15-9 reps, for time l-pull ups plank 1 legged squats hand stand push ups |
- Multiply static holds (L-hang, Plank) by 3 for number of seconds to hold.
- Still want another challenge? advanced bodyweight exercises
- Print a copy of the workout you plan to do and consult you physician before starting this fitness program