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.

Android Timer | Apple Timer

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

3m | Rest

Repeat 5x

Hypertrophy

10r | Reverse Step Ups (Left)

10r | Single Leg Deadlift (Left)

10r | Single Leg Hip Thrust (Left)

10r | Bret Fire Hydrants (Left)

(Repeat for Right Side)

90s | Rest

Repeat 3x

Core

10r | Roman Chair Leg Lifts

10r | Top Foot Elevated Side Plank Hip Raise (Left & Right)

40s | Landmine Rotations

5r | Pallof Walk Away (Left & Right)

30s | Rest

Repeat 3x

Definitions

r = reps

s = seconds

m = minutes

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Upper (Shoulders Emphasis)

Sun Nov 8 , 2020
Upper | Upper with Legs | Upper (Shoulders Emphasis) To get the most out of this workout use one of the Interval Timers below. No […]
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