Requirements:
- Pull up bar
- Dumbells (mine had regulated weight: 40kg total)
- Rubber band (mine is 25kg)
- Workout 2 uses gymnastics rings
- Workouts 9 and 10 use bars with higher weights
Mostly for waist upward parts of the body.
Warmup includes 2x rounds (no breaks) of:
- Lay on belly, feets together:
- 10x arm raises (legs on the floor)
- 10x leg raises (arms on the floor)
- 10x boat on belly (arms then legs raises)
- Lay on back, feets together:
- 10x arm raises (legs on the floor)
- 10x leg raises (arms on the floor)
- 10x boat on back (arms then legs raises)
- Lay on side, feets together (2x - 1x per side):
- 10x arm raises (legs on the floor)
- 10x leg raises (arms on the floor)
- 10x side boats (arms then leg raises)
Arm to shoulder tap in hand stand (near the wall): 20x total
Forearm stretches: side ways (10x) / wrist facing out (10x) / palms facing down (10x)
Palm to finger stand while in plank: 15x
Palm facing down to fist while in plank: 15x
Straighten/crunch legs while in table stance: 10x
Head stand rolls with legs on the ground: 10x right / 10x left.
Side to side one leg straight squats (with bend leg's knee to the floor in between).
Calisthenics: lower backs, shoulders + handstand technique.
5 rounds - no breaks in between:
- Pistol squats: 10x right / 10x left
- Romanian deadlifts with dumbells (2x20kg): 20x
- Hand stand push ups (or pike presses): 10x
- Lower back leg raises: 10x
- Hand stand: 1.5min
Burnout (optional) - 3 rounds:
- Military pushups (hands narrow and as low as possible): 20x
- Straight leg rises while in head stand: 10x
Calisthenics: back and shoulders with balance and muscle up prep.
3 rounds - each excercise is max reps. For first two rounds, make 3 attempts to max out until failure (or when the form starts to shift down). Last round - one attempt to max out:
- L-sit pull ups
- Australian pull ups on rings (legs on chair)
- Muscle ups on rings (can be with rubber band or chair assist)
- Ring dips with hold
- Around the worlds
- Ring archer push ups (can be on knees)
- Push up + hip raise to hand stand press (feet in rings or on slipy surface)
- Pull ups on rings (with twist from overhand to underhand)
Muay thai session - 5 rounds:
Round 1:
- Shadow boxing: 1min
- Jabs: 25x/side
- Jab + cross: 25x/side
- Jab + cross + hook: 25x/side
- Jab + cross + hook + uppercut: 25x/side
Round 2:
- Jab + low cross body blow: 25x/side
- Tip kick: 30x/side
- Knee kick: 20x + 20x accelerated / side
- Roundhouse kick: 20x + 20x accelerated / side
Round 3:
- Low kick: 20x/side
- Jab + cross + switch legs: 15x/side
- Hook + uppercut + switch legs: 15x/side
- Block + jab + cross: 25x/side
- Kick block (shins): 48x/side
Round 4:
- Hook blocks: 30x/side
- Jab/cross dodge: 30x
- Hook dodge: 30x
- Jab + cross + dodge: 20x
- Hook + hook + dodge: 20x
Round 5:
- Hook + uppercut + knee kick: 10x / side
- Tip kick + roundhouse kick: 15x / side
- Jab + cross + low kick + roundhouse kick: 15x / side
- Elbow series (3x per rep): 30x
- Uppercut acceleration: 2min
Full body HIIT with no weights. Basically Thenx. 5 rounds - 45s/15s, 2min rest between rounds:
- High knee burpees
- Jumping jacks
- Russian twists
- In and outs
- Leg flutters
- Plank knees to elbows
Legs and endurance HIIT.
P90X plyometrics. 6 double rounds (each round is done twice) - 30s/10s, 30s rest between double rounds:
Round 1:
- Squat jumps
- Run-stance squats
- Airborne Heisman
- Swing kicks (60s)
Round 2:
- Squat reach jumps
- Run-stance squat switch pick-ups
- Double airborne Heisman
- Circle run (60s)
Round 3:
- Jump knee tucks
- Mary Katherine lunges
- Leapfrog squats
- Twist combo (60s)
Round 4:
- Side rockstar hops
- Gap jumps
- Squat jacks
- Military march (60s)
Round 5:
- Run squat 180 jump switch
- Lateral leapfrog squats
- Truck tires
- 1-leg hops (30s per side)
Burnout - only one round:
- Pitch and catch: 30s per side
- Jump shot: 30s per side
- Football drill: 60s
Balance and endurance in isometric position, mostly for body core.
P90X v3 Isometrix - 45s/15s - excercises are done in pairs (each is 45s long), each pair is repeated for right and left side:
- One arm reach in plank (45s) / Straight up front leg while standing (45s): 1x/side
- One arm & one leg reach in plank (45s) / Chair on one leg (45s): 1x/side
- Side right forearm balance (45s) / Royal dancer (45s): 1x/side
- One arm sphinx (45s) / Tree pose (45s): 1x/side
- Side arm balance (45s) / Warrior 3 (45s): 1x/side
- Bound dog on one arm (45s) / One leg balance (45s): 1x/side
- Bound dog on one arm and one leg (45s) / Warrior 3 sideways (45s): 1x/side
Burnout:
- Crane, Crow or Tuck Planche
Isometric, balance and stretching.
Yoga - including:
- Sun salutations
- Warrior 1 / Warrior 2 / Warrior 3 / Reverse Warrior / Bound Warrior with viniasas between
- Triangle Pose / Reverse Triangle Pose
- Half Moon / Reverse Half Moon / Standing Splits
- Crane
- Tree
- Bridge / Wheel
- Front leg bend
- Plow / Shoulder Stand
- Shivasana
- Lotus pose
Calistenics: mostly muscle up progression.
5 rounds:
- Pistol squats: 10x right / 10x left
- Muscle ups: 6x
- Dips on pull up bar: 6x
- L-sit pull ups: 6x
- Pike presses with legs on elevated surface: 20x
- Skin the cat: 6x
Full body resistance training - intensified by core balance.
Exercises are done in pairs - weighted exercises are only 6 reps, so pick heavy weights:
4x series:
- Weighted squats (100-115% body weight): 6x
- Deadlifts (125-140% body weight): 6x
4x series:
- Balanced deep rows (when weight is in right arm, stand on left arm and right knee on elevated surface, keep left leg straight in the air) - 24-32kg: 6x/side
- Balanced weighted overhead circles (kneeling position on one knee, left feet / knee / right feet are in one line to force keeping the balance) - kettlebell 20-24kg: 6x circles clockwise + 6x circles counter-clockwise / side
4x series:
- Daru press (floor press while in bridge position with one leg off the ground) - kettlebell 28-36kg: 6x reps / side
- Weighted pull ups - 8-10kg: 6x
Crossfit: total body weighted AMRAP.
10x series:
- Thrusters (with 40kg bar): 10x
- Pull ups: 10x (try avoid kipping)
There's a time limit to finish these: 20min
Chest & ABS HIIT training.
There are 2 parts - this is high intensity workout to try to max out reps:
Part 1:
4 rounds - 30s/10s, 1min break between rounds:
- Clapping or plyometric push ups
- Diamond push ups
- Chair dips
- Pike presses
- Archer push ups
- Mountain climbers
Part 2:
4 rounds - 20s/10s, no rests between rounds:
- Weighted situps - 10-15kg
- Toes to bar (or toes to weight in hands while lying on backs) - 10-15kg
- Weighted russian twists - 10-15kg
- Deadlifts - 40kg
Overall endurance.
8-12km run
Full-body weighted training: mostly focusing on core and legs.
Full body workout with 2 x 17.5kg
Chest and back resistance training
P90X check and back routine. 2 rounds:
- Standard push ups: MAX
- Wide pull ups: MAX
- Military push ups (arms narrow): MAX
- Chin ups (reverse grip): MAX
- Wide push ups: MAX
- Close grip pull ups: MAX
- Push ups with legs on the chair: MAX
- Bend over rows - 2x 20kg: 8-12x
- Diamond push ups: MAX
- Lawnmovers - 40kg: 10-12x / side
- Pike press to Japanese push ups: MAX
- Back flys - 20kg: 10x