Advanced Exercises

 

  • 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 rings 

WORKOUTS

Day 1Day 2Day 3
Level 15 rounds for time 
1pull-ups 
1 hand stand push-ups 
1 one legged squats 		5 rounds for time 
1 pull-ups 
1 dips
1 one legged squats 		5 rounds for time 
1 pull-ups 
1 one arm push-ups 
1 one legged squats 
Level 25 rounds for time 
2 pull-ups 
2 hand stand push-ups 
2 one legged squats		5 rounds for time 
2 pull-ups 
2 dips 
2 one legged squats		5 rounds for time 
2 pull-ups 
2 one arm push-ups 
2 one legged squats
Level 3
5 rounds for time 
3 pull-ups
3 hand stand push-ups 
3 one legged squats		5 rounds for time 
3 pull-ups 
3 dips 
3 one legged squats 		5 rounds for time 
3 pull-ups 
3 one arm push-ups 
3 one legged squats 
Level 45 rounds for time 
4 pull-ups 
4 hand stand push-ups 
4 one legged squats		5 rounds for time 
4 pull-ups 
4 dips 
4 one legged squats		5 rounds for time 
4 pull-ups 
4 one arm push-ups
4 one legged squats
Level 55 rounds for time 
5 pull-ups 
5 hand stand push-ups 
5 one legged squats		5 rounds for time 
5 pull-ups 
5 dips 
5 one legged squats		5 rounds for time 
5 pull-ups 
5 one arm push-ups
5 one legged squats
Level 65 rounds for time 
6 pull-ups 
6 hand stand push-ups 
6 one legged squats		5 rounds for time 
6 pull-ups 
6 dips 
6 one legged squats		5 rounds for time 
6 pull-ups 
6 one arm push-ups 
6 one legged squats
Level 75 rounds for time 
8 pull-ups 
8 hand stand push-ups 
8 one legged squats		5 rounds for time 
8 pull-ups 
8 dips 
8 one legged squats		5 rounds for time 
8 pull-ups 
8 one arm push-ups 
8 one legged squats
Level 8

5 rounds for time 
10 pull-ups
10 hand stand push-ups
10 one legged squats

5 rounds for time 
10 pull-ups
10 dips
10 one legged squats

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