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This is an intermediate body weight exercise routine. This is designed for those who have a general level of fitness or have been weightlifting for more than 6 months.
Wall Extensions
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1x10 reps |
rest: 60s
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Band Dislocates
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1x10 reps |
rest: 60s
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Camel Bends
|
1x10 reps |
rest: 60s
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Full Body Circles
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3x1 reps |
rest: 60s
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Front and Side LEg Swings
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2x10 reps |
rest: 60s
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Plank
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2x8 reps |
rest: 60s
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Arch
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2x0 reps |
rest: 60s
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Side Plank
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2x0 reps |
rest: 60s
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Hollow Hold
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2x0 reps |
rest: 60s
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Reverse Plank
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1x0 reps |
rest: 60s
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Burpee
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3x20 reps |
rest: 60s
|
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Stomach to Wall Handstand
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2x0 reps |
rest: 180s
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Assisted L-Sit
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2x0 reps |
rest: 60s
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Parallel Bar Support
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1x0 reps |
rest: 120s
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Horizontal Row
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3x8 reps |
rest: 60s
|
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Horizontal Wide Row
|
3x8 reps |
rest: 60s
|
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diamond Push-Up
|
3x8 reps |
rest: 60s
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Negative Pull Ups
|
3x8 reps |
rest: 60s
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Dip
|
3x10 reps |
rest: 60s
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Barbell Full Squat
|
3x8 reps |
rest: 60s
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Barbell Deadlift
|
3x8 reps |
rest: 60s
|
Running
|
0x0 reps |
rest: 45s
|
Wall Extensions
|
1x10 reps |
rest: 60s
|
||
Band Dislocates
|
1x10 reps |
rest: 60s
|
||
Camel Bends
|
1x10 reps |
rest: 60s
|
||
Full Body Circles
|
3x1 reps |
rest: 60s
|
||
Front and Side LEg Swings
|
2x10 reps |
rest: 60s
|
||
Plank
|
2x8 reps |
rest: 60s
|
||
Arch
|
2x0 reps |
rest: 60s
|
||
Side Plank
|
2x0 reps |
rest: 60s
|
||
Hollow Hold
|
2x0 reps |
rest: 60s
|
||
Reverse Plank
|
1x0 reps |
rest: 60s
|
||
Burpee
|
3x20 reps |
rest: 60s
|
||
Stomach to Wall Handstand
|
2x0 reps |
rest: 180s
|
||
Assisted L-Sit
|
2x0 reps |
rest: 60s
|
||
Parallel Bar Support
|
1x0 reps |
rest: 120s
|
||
Horizontal Row
|
3x8 reps |
rest: 60s
|
||
Horizontal Wide Row
|
3x8 reps |
rest: 60s
|
||
diamond Push-Up
|
3x8 reps |
rest: 60s
|
||
Negative Pull Ups
|
3x8 reps |
rest: 60s
|
||
Dip
|
3x10 reps |
rest: 60s
|
||
Barbell Full Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x8 reps |
rest: 60s
|
Wall Extensions
|
1x10 reps |
rest: 60s
|
||
Band Dislocates
|
1x10 reps |
rest: 60s
|
||
Camel Bends
|
1x10 reps |
rest: 60s
|
||
Full Body Circles
|
3x1 reps |
rest: 60s
|
||
Front and Side LEg Swings
|
2x10 reps |
rest: 60s
|
||
Plank
|
2x8 reps |
rest: 60s
|
||
Arch
|
2x0 reps |
rest: 60s
|
||
Side Plank
|
2x0 reps |
rest: 60s
|
||
Hollow Hold
|
2x0 reps |
rest: 60s
|
||
Reverse Plank
|
1x0 reps |
rest: 60s
|
||
Burpee
|
3x20 reps |
rest: 60s
|
||
Stomach to Wall Handstand
|
2x0 reps |
rest: 180s
|
||
Assisted L-Sit
|
2x0 reps |
rest: 60s
|
||
Parallel Bar Support
|
1x0 reps |
rest: 120s
|
||
Horizontal Row
|
3x8 reps |
rest: 60s
|
||
Horizontal Wide Row
|
3x8 reps |
rest: 60s
|
||
diamond Push-Up
|
3x8 reps |
rest: 60s
|
||
Negative Pull Ups
|
3x8 reps |
rest: 60s
|
||
Dip
|
3x10 reps |
rest: 60s
|
||
Barbell Full Squat
|
3x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x8 reps |
rest: 60s
|
Running
|
0x0 reps |
rest: 45s
|