This workout uses your body weight as resistance to help you build strength in fundamental movements - You will need something high to hang from. You should have 1-4 months of consistent weight training under your belt prior to beginning this program. You may want to start by doing the beginner or intermediate level workouts to increase your strength if some of these exercises are too difficult.
Challenge yourself to use proper form in this workout and it will help you build strength and flexibility, as well as prevent injuries.
How to progress through this program:
1. Begin by doing the minimum number of sets of the minimum number of reps.
2. Then increase the number of reps you do in each set until you reach the maximum number of reps
3. Increase the number of sets you complete, starting over at the lowest number of reps
4. Repeat this cycle until you can complete the maximum number of both sets and reps
Large arm circles in both directions, done fairly quickly. Try to keep your body in alignment by avoiding extension in your spine.
Perform 10-20 arm circles in each direction before moving on.
Quickly raise your hands in front of you and up as high as you can. Allow your elbows to bend so your hands come down toward your the back of your neck/shoulders. Then reverse the movement and swing your arms down and behind you as far as is comfortable. Remain tall while doing this, avoiding extension in your spine.
Perform 10-20 repetitions before moving on.
Keeping your arms around shoulder height, open them up to either side then cross them in front of you. Your palms should face forward when your arms are open and face down when your arms are crossed. This movement should be done fairly quickly and you can alternate which arm goes on top each repetition if you like.
Do 10-20 repetitions before moving on.
Start holding a weight plate under your chin with your hands on the rim, like a steering wheel. Rotate the weight around your head in both directions.
Complete 5-10 circles in each direction.
Perform standard pullups and pushups in the following sequence:
1 Pullup - 2 Puhsups
2 Pullups - 4 pushups
3 Pullups - 6 pushups
2 Pullups - 4 pushups
1 Pullup - 2 pushups
Take a short rest if needed in between rounds. This is part of your warm up, don't be a hero ;)
Beginning in a standard pushup position, lift your hips toward the ceiling so that your arms are now overhead (like a downward facing dog yoga pose). Lower your head down between your hands coming close to the floor with your face. Continue on to push up while arching your back (now you're in an upward facing dog position. Reverse the movement to return to the starting position.
Do 5-10 repetitions.
Support yourself on dip bars or parallel bars. Keeping your shoulders away from your ears at all times, lower yourself down until your elbows are bent to at least 90 degrees. Push yourself back up to the starting position before repeating.
Do 3-4 sets of 5-10 repetitions, resting for 90 seconds between sets.
Hang from a bar with an overhand grip and your hands about shoulder width apart. Keeping your shoulders away from your ears, pull yourself up until your chin is above the bar. Return to the starting position in a controlled manner.
Do 3-4 sets of 5-10 repetitions, resting 90 seconds in between sets.
Hang on to a bar that allows you hang and swing freely without obstruction. Swing your body side to side, allowing one hand to unweight and loosen as you swing towards it.
Perform 2-3 sets of 8-10 swings in each direction, resting 90 seconds in between.
Place both hands on the ground and lean forward, lifting your knees onto your elbows and your feet off the floor. Your arms can be bent, or straighten them for an extra challenge. The focus of this exercise is on keeping your shoulder blades strongly spread apart by pushing your body away from the floor.
Hold for 10-30 seconds, 3 times, resting for 90 seconds between efforts.
If this hurts your wrists, you can do it on a pair of parallettes.