Beginner Level
Workout 1
- 1A: Push-up - 10
- 2A: Medium-grip pull-up - 5
- 3A: Handstand or jackknife push-up - 10
- 4A: Diamond (hands close) push-up - 5
- 5A: Inverted rack curl - 20
- 1B: Single-leg calf raise - 10
- 2B: Jump squat - 30
- 3B: Walking lunge - 30
- 4B: Hanging leg raise - 30
- 5B: Short all-out sprint outdoors or on treadmill - 10
Workout 2
- 1A: Feet-elevated push-up - 10
- 2A: Wide-grip inverted row - 10
- 3A: Rack triceps press or parallel bar dips - 20
- 4A: Shoulder-width reverse-grip pull-up - 5
- 5A: Floor crunch or planks - 40 crutches or 2 minute plank
- 1B: Box jump - 15
- 2B: Bulgarian split squat - 30
- 3B: Reverse lunge - 30
- 4B: Bench step-up - 30
- 5B: Short all-out sprint outdoors or on treadmill - 10
Alternate workouts daily with a rest day every 5th day
Intermediate Level
Workout 1
- 1A: Push-up - 45
- 2A: Medium-grip pull-up - 10
- 3A: Handstand or jackknife push-up - 20
- 4A: Diamond (hands close) push-up - 20
- 5A: Inverted rack curl - 40
- 1B: Single-leg calf raise - 20
- 2B: Jump squat - 60
- 3B: Walking lunge - 60
- 4B: Hanging leg raise - 60
- 5B: Short all-out sprint outdoors or on treadmill - 20
Workout 2
- 1A: Feet-elevated push-up - 20
- 2A: Wide-grip inverted row - 20
- 3A: Rack triceps press or parallel bar dips - 40
- 4A: Shoulder-width reverse-grip pull-up - 10
- 5A: Floor crunch or planks - 80 crutches or 4 minute plank
- 1B: Box jump - 30
- 2B: Bulgarian split squat - 60
- 3B: Reverse lunge - 60
- 4B: Bench step-up - 60
- 5B: Short all-out sprint outdoors or on treadmill - 20
Alternate workouts daily with a rest day every 5th day
Expert Level
Workout 1
- 1A: Push-up - 100
- 2A: Medium-grip pull-up - 20
- 3A: Handstand or jackknife push-up - 50
- 4A: Diamond (hands close) push-up - 50
- 5A: Inverted rack curl - 100
- 1B: Single-leg calf raise - 100
- 2B: Jump squat - 100
- 3B: Walking lunge - 100
- 4B: Hanging leg raise - 100
- 5B: Short all-out sprint outdoors or on treadmill - 40
Workout 2
- 1A: Feet-elevated push-up - 75
- 2A: Wide-grip inverted row - 75
- 3A: Rack triceps press or parallel bar dips - 100
- 4A: Shoulder-width reverse-grip pull-up - 30
- 5A: Floor crunch or planks - 120 crutches or 10 minute plank
- 1B: Box jump - 60
- 2B: Bulgarian split squat - 125
- 3B: Reverse lunge - 150
- 4B: Bench step-up - 85
- 5B: Short all-out sprint outdoors or on treadmill - 40
