Full body Workout – after break

Warm up

• 5 min jumping rope

Workout:

• Barbell squat
  • 3 x 15 warm up
  • 4 x 10
• T-bar row
  • 1 x 12 warm up
  • 4 x 10
• Super set [resistance band]:
  • 4 x 15 bicep curls
  • 4 x 15 tricel pushes
• Pull apart [resistance band]:
  • 4 x 15
• Push ups
  • 1 x 12 warm up
  • 4 x 10
• Barbell Military presses
  • 1 x 10 warm up
  • 4 x 8-10
• Bicycle
  • 4 x 20

15 min aerobic after workout

Bodyweight full body

• 30s juming jacks
• 10s break
• 30s wall sit
• 10s break
• 30s push-ups
• 10s break
• 30s crunches
• 10s break
• 30s step onto chair
• 10s break
• 30s squats
• 10s break
• 30s tricep chair dips
• 10s break
• 30s plank
• 10s break
• 30s high-knees
• 10s rest
• 30s lunges
• 10s rest 30s pushup + rotation 30s side plank

Ref:

https://www.youtube.com/watch?v=ECxYJcnvyMw&feature=emb_logo

Upper lower, by Phil Strife

Beginner level.

Two days working out, one day break: A B – A B – A B …

Start with lower. Add cardio if more than 20% bf

	A (lower)	Sets	Reps
1	Squats	6	10-15
2	Dead lifts	6	10-12
3	Front squats	6	10-15
4	Lunges	4	10-15

	B (upper)	Sets	Reps
1	Bent over row	4	10-15
2	Bench press (flat / inclined)	4	10-15
3	T-bar row	4	10-15
4	Overhead press (front, back)	4	10-15
5	Pull ups	3	10-15
6	Chin ups	3	10-15
7	Dips	4	10-15

Reference:

• https://www.youtube.com/watch?v=MIFWfFn4PzQ

Full body, by Phil Strife

Every two days: A – B – A – B – A – B -…

Add cardio if more than 20% bf

	A	B	Sets	Reps
1	Squats	Squats	5	12-20
2	Dead lifts	Dead lifts	5	12-20
3	Bench press	Inclined Bench press	4	12-20
4	Bent over rows	T bar rows	4	12-20
5	Overhead press	Behind the neck press	4	12-20
6	Pull ups	Chin ups	4	12-20

Reference:

• https://www.youtube.com/watch?v=MIFWfFn4PzQ

Simple workout #2

As simple as it can be. Goal 40-50 min:

• 50x push ups
• 50x box jumps
• 100x Single arm Dumbbell snatches (50 each arm)
• 50x calories running
• 50x TRX rowing
• 50x crunches

Beginners 10m rope workout

Take a break of 10s between each exercise

The total duration is 20 exercises of 20 sec each (400 sec) plus 20 breaks of 10 sec each (200 sec), for a total of 600 sec

• 20 sec basic skip
• 20 sec jumping jacks
• 20 sec basic skip
• 20 sec air squats
• 20 sec basic skip
• 20 sec – 10 push ups
• 20 sec basic skip
• 20 sec high knees
• 20 sec basic skip
• 20 sec butt kicks
• 20 sec basic skip
• 20 sec front lunges
• 20 sec basic skip
• 20 sec jumping jacks
• 20 sec basic skip
• 20 sec air squats
• 20 sec basic skip
• 20 sec 10 push ups
• 20 sec basic skip
• 20 sec high knees

Reference:

• https://www.youtube.com/watch?v=1BZM2Vre5oc

Simple home workout

Simple workout

• Push ups to failure
• Rest 60s
• Pull ups or chin ups to failure
• Rest 60s
• Squat for 30s (one leg if possible)
• Burpees for 30s
• Mountain climbers to failure
• Rest 90s
• Crunches to failure
• Rest 60s
• Repeat

References:

• Beyond bigger leaner stronger

Full body workout