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Exercises

Set 1: 1 round
Handstand Push-ups
Handstand Push-ups
5 reps
Rest
Rest
1 minute
Chin Ups
Chin Ups
8 reps
Plyo Lunges
Effort: Vigorous
Plyo Lunges
5 reps
Chair Tricep Dips
Chair Tricep Dips
5 reps
Pop Squats
Effort: Moderate
Pop Squats
20 reps
Rest
Rest
1 minute

Set 2: 1 round
Plyo Lunges
Effort: Vigorous
Plyo Lunges
5 reps
Chair Tricep Dips
Chair Tricep Dips
5 reps
Handstand Push-ups
Handstand Push-ups
5 reps
Rest
Rest
1 minute
Chin Ups
Chin Ups
8 reps
Lunges
Lunges
10 reps

Set 3: 1 round
Handstand Push-ups
Handstand Push-ups
5 reps
Rest
Rest
1 minute
Plyo Lunges
Effort: Vigorous
Plyo Lunges
5 reps
Lunges
Lunges
10 reps
Tricep Dips
Tricep Dips
5 reps
Chin Ups
Chin Ups
8 reps
Squats
Squats
20 reps
Rest
Rest
1 minute

Set 4: 1 round
Chin Ups
Chin Ups
8 reps
Handstand Push-ups
Handstand Push-ups
5 reps
Rest
Rest
1 minute
Plyo Lunges
Plyo Lunges
5 reps
Side Plank Dips
Side Plank Dips
30 seconds

Set 5: 1 round
Rest
Rest
20 seconds
Chin Ups
Chin Ups
8 reps
Plyo Lunges
Effort: Vigorous
Plyo Lunges
5 reps
Handstand Push-ups
Handstand Push-ups
5 reps
Rest
Rest
1 minute
Dips with Leg Extension
Dips with Leg Extension
5 reps
Squats
Squats
20 reps
Rest
Rest
20 seconds
Lunges
Lunges
10 reps

Set 6: 1 round
Hanging L Raises
Hanging L Raises
8 reps
Roll Ups
Roll Ups
8 reps
Flutter Kicks
Effort: Vigorous
Flutter Kicks
15 reps
Spiderman Push-Ups
Spiderman Push-Ups
10 reps

Set 7: 1 round
Hanging L Raises
Hanging L Raises
8 reps
Roll Ups
Roll Ups
8 reps
Spiderman Push-Ups
Spiderman Push-Ups
10 reps
Flutter Kicks
Effort: Vigorous
Flutter Kicks
15 reps

Set 8: 1 round
Roll Ups
Roll Ups
8 reps
Flutter Kicks
Effort: Vigorous
Flutter Kicks
15 reps
Hanging L Raises
Hanging L Raises
8 reps
Spiderman Push-Ups
Spiderman Push-Ups
10 reps


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