10 x 10 sec. sets with 10 sec. rest intervals per exercise
Warm Up: 2.0 Back Lying Exercises
Workout Begins 07:09
Chin Ups: lats, biceps, forearms, chest, rear delts, core, spinal erectors, glutes
Military Press: shoulders, traps, triceps, forearms, spinal erectors, hip flexors, quads, hamstrings
Iron Mikes: quads, glutes, hamstrings, calves, shin muscles, spinal erectors, core
Jack Knives: abs, obliques, serratus, hip flexors, shin muscles, shoulders, neck, mid back, quads
High Knee Run: calves, hip flexors, hamstrings, quads, glutes, abs, spinal erectors, shoulders, neck
Cool Down: 2.0 Side Lying Exercises
How to do Chin Ups at home:
https://marklauren.com/blog/tutorials/pull-ups/
Single stacks with 8 reps
Stack 2- Back Lying to Single Kneeling
Pull Overs
Windshield Wipers
Ipsi Crawl
F2B Out To In
Vertical Twist
Stack 2- Side Lying to Lunging
Snow Angel
Hip Circles
Heel Grab Under
Step Grab Under
Backward Lunge
Stack 2- Front Lying to Step Up
Y Arm Crawl
Glute Blaster
...
Do as many rounds as possible in 20-minutes using perfect form.
Warm Up
Workout starts at 08:42
V Ups (12 reps)
T-arm Squats (12 reps)
Dive Bombers (6 reps)
Streamline RDL (12 reps)
Cool Down
Full Body Workout
90-Day Warm Up
Let Me Up / Push Up Ladder (starts: 10:40)
Pistol Squat Ladder (17:28)
Chin Up / Military Press Ladder (26:55)
Bulgarian Split Squat Ladder (33:42)
Cool Down (40:05)
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