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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Squat (pistol) | 4 sets | 8 reps | 120s | Per side |
2. Pull-up | 4 sets | 6 reps | 120s | Plyo |
3. Hanging Pike![]() | 4 sets | 6 reps | 120s | |
4. Sumo Squat to Stand | 3 sets | 12 reps | 90s | |
5. Pike Push Up on Floor | 3 sets | 12 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Broad Jump | 4 sets | 6 reps | 120s | |
2. Clapping Pushup![]() | 4 sets | 6 reps | 120s | |
3. Dragon Flag![]() | 4 sets | 6 reps | 120s | |
4. Standing Calf Raises | 3 sets | 12 reps | 90s | |
5. Inverted Row![]() | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 6 reps | 120s | |
2. Hand Stand Push-Up![]() | 4 sets | 6 reps | 120s | |
3. Windshield Wipers | 4 sets | 6 reps | 120s | |
4. Low Lateral Lunge![]() | 3 sets | 12 reps | 90s | |
5. Dips![]() | 3 sets | 12 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Squat (pistol) | 4 sets | 8 reps | 120s | Per side |
2. Pull-up | 4 sets | 6 reps | 120s | Plyo |
3. Hanging Pike![]() | 4 sets | 6 reps | 120s | |
4. Sumo Squat to Stand | 3 sets | 12 reps | 90s | |
5. Pike Push Up on Floor | 3 sets | 12 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Broad Jump | 4 sets | 6 reps | 120s | |
2. Clapping Pushup![]() | 4 sets | 6 reps | 120s | |
3. Dragon Flag![]() | 4 sets | 6 reps | 120s | |
4. Standing Calf Raises | 3 sets | 12 reps | 90s | |
5. Inverted Row![]() | 3 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 6 reps | 120s | |
2. Hand Stand Push-Up![]() | 4 sets | 6 reps | 120s | |
3. Windshield Wipers | 4 sets | 6 reps | 120s | |
4. Low Lateral Lunge![]() | 3 sets | 12 reps | 90s | |
5. Dips![]() | 3 sets | 12 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Squat (pistol) | 4 sets | 8 reps | 120s | Per side |
2. Pull-up | 4 sets | 8 reps | 120s | Plyo |
3. Hanging Pike![]() | 4 sets | 8 reps | 120s | |
4. Sumo Squat to Stand | 3 sets | 12 reps | 90s | |
5. Pike Push Up on Floor | 3 sets | 12 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Broad Jump | 4 sets | 8 reps | 120s | |
2. Clapping Pushup![]() | 4 sets | 8 reps | 120s | |
3. Dragon Flag![]() | 4 sets | 8 reps | 120s | |
4. Standing Calf Raises | 4 - 3 sets | 12 reps | 90s | |
5. Inverted Row![]() | 4 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 8 reps | 120s | |
2. Hand Stand Push-Up![]() | 4 sets | 8 reps | 120s | |
3. Windshield Wipers | 4 sets | 8 reps | 120s | |
4. Low Lateral Lunge![]() | 4 sets | 12 reps | 90s | |
5. Dips![]() | 4 sets | 12 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Squat (pistol) | 4 sets | 8 reps | 120s | Per side |
2. Pull-up | 4 sets | 8 reps | 120s | Plyo |
3. Hanging Pike![]() | 4 sets | 8 reps | 120s | |
4. Sumo Squat to Stand | 3 sets | 12 reps | 90s | |
5. Pike Push Up on Floor | 3 sets | 12 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Broad Jump | 4 sets | 8 reps | 120s | |
2. Clapping Pushup![]() | 4 sets | 8 reps | 120s | |
3. Dragon Flag![]() | 4 sets | 8 reps | 120s | |
4. Standing Calf Raises | 4 - 3 sets | 12 reps | 90s | |
5. Inverted Row![]() | 4 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 8 reps | 120s | |
2. Hand Stand Push-Up![]() | 4 sets | 8 reps | 120s | |
3. Windshield Wipers | 4 sets | 8 reps | 120s | |
4. Low Lateral Lunge![]() | 4 sets | 12 reps | 90s | |
5. Dips![]() | 4 sets | 12 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Squat (pistol) | 4 sets | 10 reps | 120s | Per side |
2. Pull-up | 4 sets | 10 reps | 120s | Plyo |
3. Hanging Pike![]() | 4 sets | 10 reps | 120s | |
4. Sumo Squat to Stand | 4 sets | 15 reps | 90s | |
5. Pike Push Up on Floor | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Broad Jump | 4 sets | 8 reps | 120s | |
2. Clapping Pushup![]() | 4 sets | 8 reps | 120s | |
3. Dragon Flag![]() | 4 sets | 8 reps | 120s | |
4. Standing Calf Raises | 4 - 3 sets | 12 reps | 90s | |
5. Inverted Row![]() | 4 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 10 reps | 120s | |
2. Hand Stand Push-Up![]() | 4 sets | 10 reps | 120s | |
3. Windshield Wipers | 4 sets | 10 reps | 120s | |
4. Low Lateral Lunge![]() | 4 sets | 15 reps | 90s | |
5. Dips![]() | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Squat (pistol) | 4 sets | 10 reps | 120s | Per side |
2. Pull-up | 4 sets | 10 reps | 120s | Plyo |
3. Hanging Pike![]() | 4 sets | 10 reps | 120s | |
4. Sumo Squat to Stand | 4 sets | 15 reps | 90s | |
5. Pike Push Up on Floor | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Broad Jump | 4 sets | 8 reps | 120s | |
2. Clapping Pushup![]() | 4 sets | 8 reps | 120s | |
3. Dragon Flag![]() | 4 sets | 8 reps | 120s | |
4. Standing Calf Raises | 4 - 3 sets | 12 reps | 90s | |
5. Inverted Row![]() | 4 sets | 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 10 reps | 120s | |
2. Hand Stand Push-Up![]() | 4 sets | 10 reps | 120s | |
3. Windshield Wipers | 4 sets | 10 reps | 120s | |
4. Low Lateral Lunge![]() | 4 sets | 15 reps | 90s | |
5. Dips![]() | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Squat (pistol) | 4 sets | 12 reps | 120s | Per side |
2. Pull-up | 4 sets | AMAP reps | 120s | Plyo |
3. Hanging Pike![]() | 4 sets | 12 reps | 120s | |
4. Sumo Squat to Stand | 4 sets | 15 reps | 90s | |
5. Pike Push Up on Floor | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Broad Jump | 4 sets | 12 reps | 120s | |
2. Clapping Pushup![]() | 4 sets | 12 reps | 120s | |
3. Dragon Flag![]() | 4 sets | AMAP reps | 120s | |
4. Standing Calf Raises | 4 sets | 15 reps | 60s | |
5. Inverted Row![]() | 4 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 12 reps | 120s | |
2. Hand Stand Push-Up![]() | 4 sets | 12 reps | 120s | |
3. Windshield Wipers | 4 sets | AMAP reps | 120s | |
4. Low Lateral Lunge![]() | 4 sets | 15 reps | 60s | |
5. Dips![]() | 4 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Squat (pistol) | 4 sets | 12 reps | 120s | Per side |
2. Pull-up | 4 sets | AMAP reps | 120s | Plyo |
3. Hanging Pike![]() | 4 sets | 12 reps | 120s | |
4. Sumo Squat to Stand | 4 sets | 15 reps | 90s | |
5. Pike Push Up on Floor | 4 sets | 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Broad Jump | 4 sets | 12 reps | 120s | |
2. Clapping Pushup![]() | 4 sets | 12 reps | 120s | |
3. Dragon Flag![]() | 4 sets | AMAP reps | 120s | |
4. Standing Calf Raises | 4 sets | 15 reps | 60s | |
5. Inverted Row![]() | 4 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 12 reps | 120s | |
2. Hand Stand Push-Up![]() | 4 sets | 12 reps | 120s | |
3. Windshield Wipers | 4 sets | AMAP reps | 120s | |
4. Low Lateral Lunge![]() | 4 sets | 15 reps | 60s | |
5. Dips![]() | 4 sets | 15 reps | 60s |
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