By Myworkouts
Intermediate (2-3 years) | |
52 minutes/day | |
Gain Strength, Increase Stamina, Build Muscle | |
Bodyweight, Pull up bar Show More |
Average Exertion | Average Cardio Intensity |
Description |
Each exercise in this program can be done the same way it is demonstrated with bodyweight but just have your weight vest on for the additional resistance.
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Sit Up | 4 rounds | 30s | 10s | |
1B.Triceps Press See Exercise Notes | 4 rounds | 30s | 10s | |
1C.Push-up | 4 rounds | 30s | 10s | |
1D.Shoulder Extension Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Pull-up | 4 rounds | 30s | 10s | |
2B.Close-Grip Chinup | 4 rounds | 30s | 10s | |
2C.Lying Cactus Arm | 4 rounds | 30s | 10s | |
2D.Gorilla Squat onto Overhead Reach See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Glute Bridge | 4 rounds | 30s | 10s | |
3B.Roll Back to Pullup to Toes to Bar | 4 rounds | 30s | 10s | |
3C.Bodyweight Reverse Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
3D.World's Greatest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Sprinter Sit up See Exercise Notes | 4 rounds | 30s | 0s | |
4B.Hanging Knee Raise Oblique Crunch | 4 rounds | 30s | 0s | |
4C.V-up | 4 rounds | 30s | 0s | |
4D.Crunches See Exercise Notes | 4 rounds | 30s | 10s |
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