Upper | Upper with Legs | Upper (Shoulders Emphasis)
To get the most out of this workout use one of the Interval Timers below. No need to do any additional work. The exercises are already preprogrammed in the links below.
Warm Up
20m | Shoulder Mobility Routine (Video)
5m | Break
Handstands
5r | Handstand Holds for 20s
5m | Break
Circuit
Calisthenics
35s | Box Handstands with Leg Lifts
20s | Rollup Pistol Squat
2m | Rest
Repeat 5x
Strength
3r | Pull Ups
20s | Inverted Row
6r | 1-Arm Wide Elbow Bent Over Row (Left & Right)
3m | Rest
Repeat 5x
Hypertrophy
90s | Rest
10r | Top Foot Elevated Side Plank Hip Raise (Left & Right)
10r |Side Plank Shoulder Abduction (left & Right)
10r | Forward & Lateral Raise
Repeat 3x
Core
10r | Roman Chair Leg Lifts
5r | Pallof Walk Away (Left & Right)
30s | Rest
Repeat 3x
Definitions
r = reps
s = seconds
m = minutes
