Equipment Required:
Pull up Bar
Exercises:
10 Walkouts with 3 push-ups at the end of each walkout.
20 squats
Max Pull-ups
10 Burpies
Max Lying Leg Raises
Max Timed Planks
Max timed Arm Hang (Eyes level with the pull-up bar)
Structure:
Perform each exercise one after another with a 30 second rest in between each exercise. Once You have completed all exercises take a 2 minute break and perform the whole circuit over again. Do a minimum of 3 sets and if your feeling up for it try 5 sets.
You can also alter the exercise depending on your fitness level. For beginners, if you can't reach the prescribed number of reps per exercise only do the max number of reps you can. This doesn't mean you are failing the workout. If you give it 110% effort you will benefit no matter what.
For the more advanced people you can also add weight to the exercises to make them more difficult. If you don't have weights at home you can always increase the reps per
exercise to increase the work.
Give it a try!
Dumb question, but what is a walkout?
ReplyDeleteNot a dumb question at all. A walkout begins in the standing position. You will then bent down and touch your toes. Begin to walk your hands out in front of you till you are in a push up position. Perform 3 push ups and then walk your hands back to your feet and then finish when you stand upright. Remember that your feet do not move form their original position throughout the whole exercise. I hope that is of some help to you. Let me know how you like it.
ReplyDelete